Open* and gym hours-

5am-7am

9am-10am

Noon-1pm

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 skill WOD: 

7min EMOM 

1 legless rope climb 

*scale: less height, use legs, 5x rope pull seated to standing 

Open Gym Metcon

6x 400m run/ 500m row

Rest = work