NEWS

  • TODAY 11/27
    • WAYLAND: 5:30a/6:30a, 8:30/9:30a/12:30p/ 5:30p and NO 6:30p
    • ACTON: 5:30a/6:30a/9a/5:30p and NO 6:30p
  • TOMORROW 11/28 – ONE CLASS at 8am. Beer Mile at 9:15a
  • Fri 11/29 – OPEN GYM 8-11a
  • Sat 11/30 + Sun 12/1 – Regular Schedule

WOD

“Rake It Up”
5 Rounds
15 Back Squats (95/65)
15 Hang Power Cleans (135/95)

WOD Guidance & Goals:
Choose a weight for the back squats that you can do for 15 reps unbroken, and for the hang cleans 10 reps unbroken (fresh). To save grip, do hang power cleans in 8/7 or 6/5/4. Target 10 minutes.  

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ENDURANCE

1200m moderate pace
800m easy
400m walk
1000m moderate
600m easy
300m walk
800m moderate
400 easy
200m walk
600m moderate
200m easy
100m walk

BARBELL CLUB

1)Today’s workout

2)EMOM 12
Odd minute = 50m sled sprint (135/95 on sled)
Even minute = max rep strict chin up

3)Core
3×15 barbell sit up – no weight on bar