Open Gym 9am-noon

Team WOD: 11:15am

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


Work up to a 3RM bench press w/ a pause on the 1st rep


3×2 @ 3RM weight (no pause)


Superset 3 rounds

10 DB strict press

10 DB bent over row

35 ring rows

(Increase weight from last time)


Teams of 2:

EMOM in 30 minutes

100ft sled push

Max Rep Burpees with remaining time in each minute.

Each minute on the minute (EMOM) perform a 100-ft sled push, then as many burpees as possible in the remaining time. Alternate with partner every minute.

Score is total number of burpees completed in 30 minutes.

Weight added to sled is 90/135