NEWS

  • Maynard Food Pantry: Dinner Box Collection for families in need. See details HERE
  • 100K Row Challenge: Details HERE. Half Marathon Row on Sunday 12/17

WOD

“Steakums”

METCON

5x on the 6 minute
400 Meter Run
500 Meter Row
1 Round of “DT”

Weight: 155/105

MASTERS

5x on the 6 minute
400 Meter Run
500 Meter Row
1 Round of “DT”

Weight: 135/95

MOVE

5x on the 6 minute
300 Meter Run
400 Meter Row
1 Round of “DT”(9-6-3)

Weight: 95/65

WOD GUIDANCE & GOALS
On the 6 minute, complete the run, row, and 1 round of “DT” (12 deadlifts, 9 hang power cleans, 6 push jerks), with about :60 of rest built into the interval. The run and row should both take 2 minutes each and the 1 round of DT, no more than :60. Break the deadlifts at rep 11, rest until you can do the 12th deadlift and 8 hang power cleans. Rest until you can do the last hang power clean and all six push jerks straight. Record your intervals

Post Intervals to Comments. Compare Scores HERE.