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 8RM Front Squat 

Bench Press 

3×6 @75% 


Paused BP (1sec)

5×8 @50% 

Barbell bent over row 

5×5 AHAP 

Teams WOD-

Teams of 2:

14 min AMRAP-

2-4-6-8-10-12…..reps of:

Burpee Box Overs 20/24 

Kettlebell Swings 35/53 

Handstand push ups*
-split work whatever way you like-

*scale-2x regular push ups