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 3RM 


Superset for 4rounds

10 DB floor press 

10 single arm dumbbell row 

20-25 GHD sit ups 

Teams of 2: 

100 pull-ups

100 partner wallball sit ups

100 partner alternating pistols

100 cal. row

100 DB push presses 35/50