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 

3-5 sets of 10 

Focus on form/modify as needed 

Then

EMOM 10mins 

1 legless rope climb 

*scale: use legs/less rounds/ 5:1 rope get ups 

Open Gym WOD:

5k Row

Or

3 mike run