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.

20mins to work through

Back Squat 

Bar x10

30% x10

40% x5 

50% x5 

60% x3

70% x3

80% X3

90% X1

Continue to work up to a max for the day. Once you fail STOP

Open Gym WOD

15 KB Swings *

5 Goblet Squats

5 Push-ups

5 Toes-2-Rings

15 KB Swings

4 Goblet Squats

4 Push-ups

4 Toes-2-Rings

15 KB Swings

3 Goblet Squats……

Until you complete 1 rep of each.

*Choose a weight that will be challenging for you.

If you finish and you’re still wanting, more repeat!