Open Gym 9am-noon

Team WOD 11:15am 

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


Bench Press

5×3  @ 85% 


5×7 @ 55%w/ 1sec pause 

3×10 dumbbell floor press 

Team WOD 

Teams of 2: 

2-4-6-8-10-8-6-4-2reps of:

Muscle Ups (bar or ring or both)* 

Strict Handstand push ups 

Squat clean 135/185

-split reps whatever way you like- 

*sub 2=1 chest to bar pull ups