Open* gym hours-

6am-7am

9am-10am

4:30-7:30pm

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work

Open Gym weightlifting WOD:

10RM Hang snatch 

(No more than 2attempts) 

10RM Hang power clean

(No more than 2attempts) 

Work up to a 5RM RDL

Rest 2mins

5RDLs @ 95% of 5RM

Rest 2mins

5RDLs @ 90% of 5RM

4 rounds 

8-10 bent over rows AHAP

15-20 GHD sit ups 

Open Gym metcon WOD: 

UP AND DOWN THE LADDER

Burpee’s 

Toes 2 Rings

Walking lunges

Pull-ups

Air squats

5, 10, 15 20, 1 minute rest 20, 15, 10, 5