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

3×15 @ 55-65%


Narrow grip bench 2×10 AHAP

3×10 bent over row AHAP

3×10 upright row AHAP

3×15-20 banded tricep extensions

3×30-60s plank hold

Team WOD:

AMRAP 20 mins-

5 strict handstand push ups

10 cal row

15 unbroken wallballs 14/20

*alternating movements. Partner A does HSPUs, partner B rows, partner a does wallballs, partner B does HSPUs and so on.