Open Gym 9am-noon

Team WOD: 11:15am

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

Open gym lift:

Bench Press

Work up to a 6RM bench press w/ a 2sec pause on the first rep


2×4 at the same weight w/ a pause on the first rep

3×10 DB floor press

3×10 DB push press

3×10 DB bent over rows

50 rings rows (done in as few sets as possible)

Team WOD:

teams of 2

3 rounds for time-

400m run together

4 rope climbs

40 kettlebell swings 53/70

80 partner wallballs 14/20

(Split reps whatever way you like)