Open Gym 9am-noon

Team WOD: 11:15am

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

Open gym lift:

Bench Press

5×5 @ 75-85%


Narrow grip bench 5×5 AHAP

5×5 bent over row AHAP

5×5 upright row AHAP

3×15-20 banded tricep extensions

3×30-60s plank hold (add weight if you can)

Team WOD:
In teams of 2-

1mile run together

150 wallballs 14/20 9/10

100 handstand push ups

50 chest to bar pull ups

1mile run together

*wear a weight vest if you have it