Open* gym hours-6am-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 WOD:

EMOM 7min-

1-4 bar muscle ups 

-modification: 2-6 hips to bar or 5-10 kip swings 

Open Gym Metcon:

Record total time:

Run 800m x2

Rest 3mins between runs

Run 400m x2

Rest 2mins between runs

Run 200m x3

Rest 1mins between runs