Open Gym 9am-noon

Team WOD: 11:15am

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

Open gym Lift:

5×5 back squat

Start at 75% & work up

2×10 front squat @ 55-65%

2×20 barbell glute bridges

2×20 back extension

1×30 banded clam shells each side

Team WOD-

Teams of 2:

100cal bike or row

20 rope climbs

40 hang squat cleans 105/155

80 box jump overs 20/24