NEWS

  • THU WOD Recording: Here
  • JULY 4th WEEKEND SCHEDULE
    • TODAY 7/3 — NO 4:45pm Class
    • TOMORROW 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

WOD

“Emotionally Scarred”
800 Meter Run
9-15-21
Deadlift (165/105)
Overhead Squat (75/55)
800 Meter Run

Post Time to Comments.

httpv://www.youtube.com/watch?v=j7KhxZV1WEU

WOD Guidance & Goals:
Run the first 800 meters at your 5k pace (or 16 flights of stairs or 1k row). The 9 deadlifts and 9 overhead squats should be unbroken. De-load the bar for the overhead squats. Break the 15 reps in to 10/5 and the 21 reps into 8/7/6. Complete the workout with another 800 meter run but faster! Target 18 minutes. If you’re using a db, do total reps not per side. 

ENDURANCE

2 miles easy