Open Gym 9am-noon

Team WOD 11:15am 

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



Work up to 10RM


1 drop set 

10 @ 90% of 10RM


3×10 dumbbell flys 

3×10 barbell bent over row

3×10 barbell bicep curls 

3×10 DB press 

Team WOD:

Team Gone Bad

Teams of 2: 

1 round

4 minutes at each station for max reps

Row (cals)

Push press 55/75

Box jumps 20

Hang power clean 55/75

Wall ball 14/20 10ft 


One person working at a time