Open* gym hours-6am-7am

9am-10am

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

WOD:

Front squat 

20mins to work through

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3

80%x3 

90%x1

Work up to a 1RM 

For time:

15 squat cleans 105/55

30 toes-to-bars

30 box jumps 20/24-inch box

15 muscle-ups*

30 shoulders-to-overheads 25/35 dumbbells 

30 double-unders

15 thrusters 95/135

30 pull-ups

30 burpees

300-foot walking lunge with a 35/45-lb. plate held overhead

* scaled: 30 ring/box dips