Open Gym 9am-noon

Hero WOD 11:15am

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


Bench press

1RM w/ pause


5x 8-10 DB strict press

5x 8-10 DB bent over row

4x 10 lateral DB raises

3x 30-60s plank hold

Team WOD:

Teams of 2:

14 min AMRAP-

2-4-6-8-10-12…..reps of:

Burpee Box Overs 20/24

Kettlebell Snatches alternating 35/53

Handstand push ups*

Partner A starts in burpees, then partner B snatches, then A HSPU. Next round B burpees, A snatches, B HSPUs

*scale-2x regular push ups