Open* gym hours-5am-7am

9am-10am

4:30-7:30

ROMWOD: 5:30am & 5:30pm 
* 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:

Work up to a 1RM push press 

– 

Work up to a 3RM front squat 

Work up to a 3RM touch’n’go snatch 

Work up to a 3RM touch’n’go power clean & jerk 

Open Gym Metcon:

4 rounds:

500m row or 400m run 

Rest mins between