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

“I Got The Power”

METCON

2 Rounds
30 Clean
45 Box Jump Overs

Weight: 135/95
Height: 24/20

MASTERS

2 Rounds
30 Clean
45 Box Jump Overs

Weight: 115/75
Height: 20

MOVE

2 Rounds
20 Clean
30 Box Step Overs

Weight: 95/65
Height: 24/20

WOD GUIDANCE & GOALS
Let’s lift!! Choose a weight for the clean that you can cycle 3-5 reps at a time. Eventually you may have to default to fast single reps. Cleans will take around 5 minutes to complete. Find a moderate pace for the box jump overs and try to complete them in 3 minutes. Target 16 minutes.

Inspired by Speal

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HOME WOD

ARMAP 15
30 Sit Ups
45 Box Jumps

ENDURANCE

8 x 400m on the 3 minute (5k pace)