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:

REPEAT OF MONDAY 

Every 90secs for 5rounds-

2 power snatch + 1 hang snatch + 1 overhead squat 

Start at 70% of 1RM snatch 

20min AMRAP 

50/35 cal bike 

10 alternating overhead lunges 95/135 

10 hang power cleans 95/135 

3 rope climbs 

Extra Credit 

Pick 1 skill to work on for at least 10mins

Example

-handstands

-pistols 

-doubleunders

-muscle ups

-kipping 

Etc etc etc