• 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


20 Kettlebell Swings (70/53)
20 Burpee Box Jump Overs (24/20)

WOD Guidance & Goals:
Purposefully break the kettlebell swings into two sets (10/10). Then find a steady pace that you can maintain for the 20 burpee box jump overs. Target 4 rounds.

Post Rounds to Comments.


3 mile run
Start at :20 slower than your 5k pace. Second mile do at 5k pace. Third mile :20 faster than 5k pace.