Open* gym hours-5am-7am



* 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

Melissa’s B-Day WOD

35 min AMRAP

35 cal row buy in 

35 pull ups 

35 push ups 

35 squats 

35 sit ups 

-Every 3:30 mins do 35 doubleunders-

Open Gym Weightlifting WOD: 

Every 2mins for 8rounds 

3 power cleans from blocks or hang 

Take 20mins to complete:

10 sets of 1 push press + 1 power jerk + 2 split jerks 

Every 2mins for 7 rounds 

5 back squats*

*keep weights heavy but fast no grinding*

4 rounds 

8-10 RDLs 

8-10 bent over rows 

The Oly WOD is written without percentages this week so folks can go as heavy as they want or stay light if you’re feeling a bit beat up.