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: 

Every 10min for 40min (4 sets):

30/40 cal Bike or Row 

75ft handstand walk 

20 burpees 

4 rope climbs 
*scale reps as needed to finish 

Handstand walk- less distance, 10 wall climbs 

Rope climbs- less reps, 4:1 rope get ups 

Try alternating between rowing & biking