Open* gym hours-6am-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:

10RM Hang snatch (any style)

10RM Hang clean (any style) 

Every minute on the minute for 7mins

3 Push presses

*start at 60% and work up

– 

4 rounds 

8-10 bent over rows AHAP

15-20 GHD sit ups 

Open Gym metcon:

KELLY (Row)

 5 rounds:

400m Row

30 Box jumps 24″

30 Wall-balls 14/20 10ft