NEWS

  • Rise-N-Grind Sunday 3/26: We are going off site! This Sunday we are running/walking the Harvard stadium steps. You can meet us at the stadium by 8:30a, or meet at Daybreak to carpool into town. If you’d like to carpool, please be at Daybreak by 7:50a.
  • BABY SHOWER FOR COACH LISA: EVERYONE is invited to a baby shower for the mama-to-be COACH LISA!
    • WHEN: Sunday, April 2nd from 10a-11a (right after RNG)
    • WHERE: At Daybreak
    • WHAT: Food + Fun
    • RSVP: By Monday, March 27th on the announcement board or by emailing Mel or Jess
    • BRING: A pack of diapers (any size)
    • REGISTRY: HERE

WOD

“River”

METCON

AMRAP 21
150 Meter Farmer’s Carry
21 Back Squats
*ever 3 minutes do 63 double unders

Weight: 70/53, 135/95

MASTERS

AMRAP 21
150 Meter Farmer’s Carry
21 Back Squats
*ever 3 minutes do 21 attempts

Weight: 53/35, 115/75

MOVE

AMRAP 21
150 Meter Farmer’s Carry
15 Back Squats
*ever 3 minutes do 90 single unders

Weight: 35/26, 75/55

WOD GUIDANCE & GOALS
Grab two kettlebells and walk, shuffle or run them around the cars (150m) You may have to give your grip a break halfway around them! When you get back inside, pick up your barbell, safely get it overhead and complete 21 back squats. You may have to pause at 10 or 15 reps but never have to place the bar down. Every three minutes, no matter where you are, pick up your rope and do 63 double unders (21 attempts, 90 singles) which will take about :60 of work. Target 4 Rounds.

Post Rounds to Comments.

HOME WOD

AMRAP 21
100 Meter Sprint
21 Squats
*ever 3 minutes do 30 jumping jacks

ENDURANCE

3 miles
Rest 5 minutes
3 miles