NEWS

  • NOVEMBER CHALLENGE: Run/Walk 24,000 Meters in the month. That’s 1/2 mile/day!
  • BRING-A-FRIEND DAY: Is this Saturday, and every first Saturday of the Month!
  • SAT 11/2 at 10a in Wayland – Bonnie Chung DC,  from Fiola Chiropractic and a regular at the 12:30p class, will be address the function of the FOOT as it relates to the ground along with ankle mobility. Bonnie will discuss how your feet are the foundation and a source of stability from the ground up, cover how foot and ankle positioning and activation affects knee positioning and movement up the chain and workshopping some exercises for the foot and ankle to address mobility in all three planes of motion. Sign up at front desk!
  • FRI 11/8 at 5:30p Wayland + Acton – Friday Night Lights for the final Open workout! Come cheer on Daybreak athletes and bring your favorite beverage to celebrate the end of The Open!
  • SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk!

WOD

“Open 20.4”
30 Box Jumps (24/20)
15 Clean and Jerks (95/65)
30 Box Jumps
15 Clean and Jerks (135/85)
30 Box Jumps
10 Clean and Jerks (185/115)
30 Pistols
10 Clean and Jerks (225/145)
30 Pistols
5 Clean and Jerks (275/175)
30 Pistols
5 Clean and Jerks (315/205)

WOD Guidance & Goals:
Do step ups (to recover/breath) for the box jumps and push the pace on the clean and jerks. There is a 20 minute cap.

Post Reps to Comments.

ENDURANCE

4x200m, :60
4x400m, :90
2800m, 2 min