Open* and 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

Skill WOD 

10mins 

Pistol Practice 

Try max effort in 2mins 

Open gym WOD 

EMOM 21mins 

Min 1: 1 legless rope climb*

Min 2: 25ft handstand walk*

Min 3: 20-30 sec plank hold 

*scale: 

Legless rope climbs- less height, use legs, 5:1 rope get ups 

Handstand walk- less distance, 3-5 wall climbs, 2x distance bear crawl