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 Skill:

For Time:

50 ft Handstand walk (2x unbroken 25ft)

1 L-Sit Rope Climb (12ft) 

50 ft Handstand walk

2 L-Sit Rope Climb

50 ft Handstand walk

3 L-Sit Rope Climb

50 ft Handstand walk

4 L-Sit Rope Climb

50 ft Handstand walk

Time Cap: 13 mins

*ropes are measured to 15ft. Stop at approximately 12ft

Scaling-

Handstand walk: not unbroken, 1/2 distance, 5 wall climbs

L-Sit Rope climbs: less height, regular leg less, regular rope climbs, 5:1 laying to standing rope get ups 

Open Gym Metcon:

4x500m row

2x rest to work