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 Skill:

5rounds:

Max handstand walk in 1minute* 

Rest 1minute 

*sub wall walks, handstand holds or kick up practice

Open Gym WOD:

“Moszer”

9 Rounds for Time

300 meter Run

6 Air Squats

6 Pull-Ups

6 Box Jumps 20/24

6 Burpees

6 Sit-Ups

6 Lunges

6 Russian Kettlebell Swings 35/53

Wear a weight vest 14/20

In honor of Fargo police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds.

Badge number 98: 9 rounds, 8 movements. 6 years in service: 6 reps of each moment. Killed on the 300 block of 9th Ave N: 300M Run.