NEWS

Daybreak has the opportunity to bring joy and hope to our surrounding communities, by giving back! We will be working with Caitie’s Closet, and the Maynard Food Pantry. Details about donations, and food boxes can be found HERE

WOD

METCON

STRENGTH
Overhead Squat
3×3, building

FOR TIME
21-15-9 Toes to Bar
63-45-27 Double Unders
21-15-9 Overhead Squat

Weight: 95/65

MASTERS

STRENGTH
Overhead Squat
3×3, building

FOR TIME
21-15-9 Knee Ups
21-15-9 Attempts
21-15-9 Overhead Squat

Weight: 75/55

MOVE

STRENGTH
Overhead Squat
3×3, building

FOR TIME
21-15-9 V-Ups
84-60-36 Single Unders
21-15-9 Front Squat

Weight: 65/45

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 80-85% of your 1 rep max (or effort) for the first working set of three reps. Then build by 3-5 percent for the remaining two sets. The weight will feel heavy for all three sets. If range of motion or mechanics falters, reduce weight and focus on form.

For the metcon, break sets of toes to bar into three sets (8,7,6 or 7,7,7 for the set of 21 reps) to preserve hips flexors and grip. Try to do double unders either unbroken or in two sets. Spend no longer than :75, :60 and :45 on each round of dubs. The overhead squats should feel light, and be done unbroken or in two sets. Target sub 10 minutes.

Post Weight + Time to Comments.

HOME WOD

21-15-9 V-Ups
63-45-27 Jumping Jacks
21-15-9 Squats

ENDURANCE

Rest