Open* and 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

Open gym skill WOD: 

EMOM 7mins-

Ring Muscle up complex 

1 kip swing + 1 hips to rings + 1 muscle up transitions + 1 muscle up 

(Scale to every other minute if needed) 


Same complex on low rings with a band (minus kip swing) 


5-10 false grip ring rows 

Open Gym WOD:

For time- 

In teams of 2 

6 rounds each of 

Sled push 100ft-added weight 90/135

100m farmers carry 53/70

*relay style, each person completes the sled push then each person completes the carry (one person working at a time) 

**equal rest to work if completely individual