NEWS

NUTRITION BONUS POINTS: Take a walk, hike, jog, run, bike, skip, anything OUTDOORS with a friend/buddy for 60 minutes. Post proof on social media, tag @daybreakcrossfit, and earn 3 bonus points! You can earn up to 9 points this week (that’s 3 outdoor activities with a friend)!!

WOD

“Transfer”

METCON

21 Thrusters
21 Pull Ups
15 Thrusters
15 Chest to Bars
9 Thrusters
9 Bar Muscle Ups

Weight: 95/65, 135/95, 185/135

MASTERS

21 Thrusters
21 Ring Row
15 Thrusters
15 Pull Ups
9 Thrusters
9 Chest To Bars

Weight: 75/55, 95/65, 115/75

MOVE

21 Thrusters
21 Ring Rows
15 Thrusters
15 Banded Pull Up
9 Thrusters
9 Banded Pull Up

Weight: 55/35, 65/45, 75/55

WOD GUIDANCE & GOALS
Reps decrease while skills and weight increase! Choose a weight for the first set of thrusters that you can do unbroken for 10 reps before resting. The second set you may have to break into sets of 5, and the third set could be sets of 3 reps or even fast singles. The upper-body-pulling gymnastics movements should increase in difficulty from round to round. Target 10 minutes.

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HOME WOD

3 Rounds
21 Lunge+Lunge+Squat
21 Push Ups

ENDURANCE

5 Rounds
2 minutes hard, 1 minute easy