Open* gym hours

5am-7am

9am-10am

4:30-7:30

* 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:

Work up to a 1RM shoulder press (just for fun ) 

Every minute for 7minutes:

1- 3 position snatch @ 50-70% 

(High hang, above knee, below knee)

Every 90secs for 7rounds:

1- 2 position clean & jerk @ 50-70% 

Every minute on the minute for 10 minutes 

1 front squat @ 70% 

Open Gym Metcon:

3 rounds for time: 

400m run 

Rest 2mins 

20 burpees 

Rest 2mins 

Row 500m

Rest 2mins