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:

Have fun!!!

Work up to a 1RM max deficit HSPU- strict & kipping

Work up to a 1RM weighted pistol squat. Must do weight on both sides.

PRACTICE:

3×10 HSPUs (modified as needed) 

Or 

4x 30s-1min Handstand hold/ plank hold 

3×10 pistols each leg (modify as need)

Open Gym WOD:

For distance:

30min row, bike or run