Open Gym 9am-noon

Team WOD: 11:15am

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

Lift:

1RM bench press

+

5×5 @ 70% of 👆

&

Superset 3 rounds

10 DB strict press

10 DB bent over row

25 ring rows

Team WOD:

Teams of 2-

3 rounds

30 tire flip in & outs

200m farmers carry 53/70 & 400m run

20 stone 2 shoulder 70/115

200m farmers carry 53/70 & 400m run

*split reps whatever way you like. Partner A runs while the partner B carries then partner B runs while partner A carries.