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 a 1RM front squat


5×5 @60-70%

(Focus on speed)

Team WOD:

Teams of 2-

3 rounds for time of:

50 partner wallballs

20x20m farmers carry 53/70

(One person lunges while the other person carries)

1000m row

50 partner box jumps 20/24

*farmers carry: switch off when ever you like 5 burpee penalty if the bells touch the ground.