NEWS

  • BONUS POINTS: 8 miles of biking or running/walking/jogging
  • Half Marathon Row: Join a crew of Daybreak rowers at 9:15a on Friday 1/28 to row a half marathon! Complete the 21.097 meters solo, with a partner, or with a whole team! Sign up on the “Announcements” whiteboard by Thu 1/27.
  • SAT 2/5 Gymnastics Clinic: Interested in getting/improving pull ups, butterflies, toes to bar, muscle ups and handstands? Well this is the clinic for you! Join Dan Trainor at Daybreak, on Sat, February 5th for a two session course on all things gymnastics. Details HERE

WOD

“Great Knights of Columbus”

METCON

with a Partner
50-40-30-20-10
Deadlift
Box Jump

Weight: 135/95, 185/135, 225/155, 275/185, 315/205
Height: 24/20

MASTERS

with a Partner
50-40-30-20-10
Deadlift
Box Step Up

Weight: 115/75, 135/95, 165/115, 185/135, 225/155
Height: 24″

MOVE

with a Partner
50-40-30-20-10
Deadlift
Box Step Up

Weight: 95/65, 115/75, 135/95, 155/105, 185/135
Height: 20″

WOD GUIDANCE & GOALS
Happy Monday! With a buddy, split the reps any way you’d like to complete each rep set. The deadlifts can be done in sets of 10-15 reps, and the box jumps in sets of 5 reps. As the weight gets heavier, drop sets to 5-10 reps and keep box jumps at sets of 5 reps. Target 15 minutes.

Courtesy of PRVN

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HOME WOD

50-40-30-20-10
Burpee
Box Jump

ENDURANCE

3 x800m, rest 3