8am-10am: Open Gym
10am: Group WOD

Class sizes are up to 10 now! Be sure to reserve your spot on ZenPlanner.

For Time:
50-35-20
Swing (53/35)
Box Jump Over (24/20)
Burpee
Goal: Sub 20 min

Some higher rep work to finish off the week. All these movements will be contributing to getting your heart rate up quite a bit so pacing is going to be key here…. Along with trusting that fitness! Find a steady pace from the start and work to hang onto it. We will all have moments we feel more confident with on this workout so capitalize on them.

Optional Accessory
GOAT EMOM 10 min
Min 1: Moderate Bike or Row
Min 2: 3-10 Reps of your Gymnastics GOAT
Notes: Options Could be: Handstand Push Up, HS Walk, Wall Walk, Bar or Ring Muscle Up, L-Sit, etc

Post Work
Banded Hamstring Stretch 1x:
:90sec Per Side
Banded Lying Crossover Stretch 1x:
:90sec Per Side