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:

Bench Press 

3×5 AHAP

DB Incline Bench Press

3×5 AHAP 

Banded Tricep Extension  


Barbell upright rows

3×10 AHAP


Strict pull ups 3×10 AHAP 

Push ups 3×15-20 

Team WOD:

3 person team-

Run 400m* (entire team)

150x Box jumps 20/24

150x Push press 65/95 

150x Kettlebell swings 35/53

150x Overhead walking lunge steps (35/45lb plate) 

Run 400m (entire team) 

*Weather permitting