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

10RM bench press


2×10 @ 90% of ?


4x 8-10 DB strict press

4x 8-10 DB bent over row

3x 10 lateral DB raises

3x 30-60s plank hold

Team WOD:

For time-

Teams of 2:

100 burpees

100 pull ups

100 box jump overs 20/24

-one person working at a time-