• SUN WOD Recording: Here 
    • Friday 7/3 – NO 4:45pm Class
    • Sat 7/4 – CLOSED
    • Sun 7/5 – CLOSED
  • JULY 4th Virtual 5K: The town of Sudbury is hosting a virtual 5k (3.1 miles) with donations going toward Food Bank and Hope Sudbury. We encourage you to participate on July 4th and look forward to seeing your times posted to our WOD page. Registration and details HERE 
  • ACTON CLASSES: The 7:15am was a success last week. We will continue to have the 7:15am option on Tue and Thur
  • ZOOM CLASS UPDATE: 12p has MOVED to 12:30p on Tue + Thu


“In The Know”
50 Dumbbell Lunges (53/35)
100 Alternating Dumbbell Snatches (53/35)
150 Double Unders
400 Meter Run
150 Double Unders
100 Meter Suitcase Carry Per Side
50 Dumbbell Lunges

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WOD Guidance & Goals:
Hold db or kb in the rack position and complete 50 total lunges in 30/20 reps. Use that same db to complete 100 alternating db snatches. Every 20 reps take a short break then continue in sets of 20. Do big sets of double unders (timers or mountain climbers, 50 attempts or 200 singles) and push your 400 meter run. Again, try to do big sets of double unders, then you can recover on the suitcase carries. Make sure you only use your right to carry the db on the 100 meters out, and switch to your left for the 100 meter back. The db must be carried by your side not on your shoulder. Complete the workout with another 50 lunges, try to go unbroken on 30/20. Target 18 minutes. 


5 Sets
150 Meter Sprint, into 400 Meter Jog
2 Min rest