• INTERNAL TEAM THROWDOWN & SOCIAL: Save the date: Saturday Nov 3rd at our Wayland location. Both gyms are invited. Sign up at front desk. WODs at 1pm. Social at 3pm. Details HERE.
• HALLOWEEN 5K: Sunday Oct 28th at Haskell Field in Sudbury. Details HERE.

WOD Guidance & Goal: Choose a medball weight with which you can do 30 consecutive wall balls. Purposefully put medball down at 400m turn around to give shoulders a quick break. Try to break wall balls once. Recover on sit ups. Target 20-25 minutes. 

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6 x 400m weighted runs, rest 3 minutes between sets. Use sandbag or medball