Open* 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 WOD

Spend 10mins working on handstands (hold, walks, etc etc) 

4 rounds 

10 overhead lunges stationary 95/135*

10 bar facing burpees 

Rest 5mins 

2 rounds 

10 hang power snatch 95/135*

15 strict handstand push ups**

Rest 5mins 

Run 800m or row 1000m

*scale: a weight you can move at a steady pace. No more than 70% of snatch 

**scale: less rom, box assisted, strict press (NO KIPPING!!!)