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

Open Gym Skill:

5 rounds-

50ft handstand walk*

Rest 30secs

*scale: less distance, 5 wall walks, 1min hold,     

10 kick up attempts 

Open Gym Metcom:

10 rope climbs 15ft 

80/100 cals assault bike  

5 rope climbs 15ft 

40/50 cals assault bike  

*scale: 1/2 height, 1/2 reps, 5:1 rope get ups