Open Gym 9am-noonWOD 11:15am 

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


Work up to an 3RM bench press

Rest 2 mins 

3@95%of 3RM 

Rest 2 mins 

3@90%of 3RM
Bent over row

5×3 AHAP

Team WOD

For time: 

In teams of 2

21-15-9-6-3reps of: 

Strict Handstand Push-ups

Front squat 125/195 

Box jumps 28/32