Open Gym 9am-noon

Team WOD 11:15am 

*if you want to “Lift” and do the team WOD please done before 11:15



Shoulder press:

Work up to a 1RM


Superset for 4rounds

10 DB floor press 

10 single arm dumbbell row 

20-25 GHD sit ups 

Team WOD

 Teams of 2-

3 rounds 

30 tire flip in & outs 

200m farmers carry 53/70 & 400m run

20’stone 2 shoulder 70/115 

200m farmers carry 53/70 & 400m run 

*split reps whatever way you like. One person runs while the person carries.*