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 min for 4mins 

4 power snatch @ 70%

from hang or blocks 

Every 90secs for 5 rounds 

4 power clean & power jerks @ 70% 

from hang or blocks 

Snatch grip deadlift 

Work up to a 10RM

+

1 drop set 

10 @ 90% of 10RM 

Barbell RDLs

3×10 

 Open Gym Metcon: 

10 rounds:

200m run

10 burpees

250m row