Social at DCF North: This Friday 10/12, we’re inviting ALL Daybreak members (both Wayland AND Acton) to WOD and/or socialize post workout at our Acton location. WOD heats will start at 5pm on a first come first serve basis, and will run every 10 minutes until 6:30p. If you can’t make the workout, no problem! Come join the fun at 6:30p. There will be smoked meats, healthy sides and dessert. BYOB! To give us an idea of how much food to prepare please sign up at the front desk.

“Return of the Mack”
On the 5 Minute for 25 Minutes
10 Calorie Bike
20 Russian Kettlebell Swings (70/53)
30 Sit Ups
40 Double Unders

WOD Guidance & Goal: Finish calories under :50, Russian swings should be unbroken, throw your arms fast for the sit ups and link as many double unders as possible. Scaling for double-unders, do half the reps or 60 singles. Target 3-4 minute per interval so there is a built in rest.  

Post Intervals to Comments.

power snatch + snatch
Build to heavy

Back squat
5×5 at 85%