Open* gym hours-5am-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:

Every minute for 10rounds:

1 snatch (blocks or hang) @80+% 

Every 90secs 10rounds:

1 clean (blocks or hang) @80+% 

Every 2minutes for 6rounds:

3 back squats @ 80+% 

4rounds:

8-10 glute ham raises (sub-10-15 back ext) 

8-10 bent over rows (AHAP) 

Open Gym Metcon:

Every minute for 4rounds 

15 box jumps 20/24  

-Rest 1min

Every minute for 4rounds 

20 kettlebell swings 35/53

-Rest 1min 

Every minute for 4rounds 

150/200m row 

-Rest 1min

Every minute for 4rounds 

40 doubleunders*

*scale to 45sec AMRAP 

-Rest 5mins 

For time:

10 muscle ups 

Or

3 rounds 

10 pull ups 

10 dips