NEWS

  • JULY 4th SCHEDULE UPDATE:
    • Fri 7/2: 7a, 8a and 9a ONLY
    • Sat 7/3: TWO Classes 8a and 9a
    • Sun 7/4: No Rise-N-Grind
    • Mon 7/5: 7a, 8a and 9a ONLY
  • SUNDAY JULY 4th: In lieu of Rise-N-Grind, join Daybreakers for the Sudbury 4th of July Road Race. Details and Registration can be found HERE

WOD

“Straightenin'”

METCON

4 Rounds
9 Goblet Squats
12 V-Ups
15 Goblet Step Overs, 20″
400 Meter Run

Weight: 53/35

MASTERS

4 Rounds
9 Goblet Squats
12 V-Ups
15 Goblet Step Overs, 20″
400 Meter Run

Weight: 35/26

MOVE

4 Rounds
9 Goblet Squats
12 Tuck-Ups
15 Step Overs, 20″
400 Meter Run

Weight: 26/18

WOD GUIDANCE & GOALS
We’re gonna grind today at RNG! With one kettlebell, complete the goblet squats holding the bell in the rack position, and the same position on the step up and overs. Chip away at V-ups and run at your 5k pace for the 400 meters. Target 20 minutes.

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