Open* gym hours-5am-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

Open Gym weightlifting WOD:

Every minute on the minute for 10rounds-

1 snatch @80-90% 

Work up to a max 2 power clean + 1 jerk (any style) 

Every 2mins for 5rounds

5 front squats @60% 

*focus on speed* 

4 rounds:

15-20 GHD sit ups 

8-10 glute ham raises (scale:hip extensions)

Open Gym metcon:

3,000 m row 

Every 3:30mins do 1 round of Cindy 

5 pull ups 

10 push-ups 

15 squats