• 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.

“I’m A Mess”
4 rounds
500m row
30 push ups
20 chest to bars pull ups
Time Cap: 24 minutes

WOD Guidance & Goal: Row at your 2k pace. On average, for men 1:45/500m and for women 2:05/500m. Push ups purposefully break from the beginning into smaller sets (3-5) with short breaks (3-5 seconds). Chest to bar pull ups, chip away like your push ups, 3-5 at a time. Your goal is to keep moving with no major breaks (:20 or more). Target 18 minutes.

Post Time to Comments.

hang clean + clean + jerk
5 sets at 75-80%

clean and jerk
build to heavy single