NEWS

  • SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk
  • THANKSGIVING WEEK SCHEDULE (11/25-11/30)
    • Mon 11/25 + Tue 11/26 – Regular Schedule
    • Wed 11/27
      • WAYLAND: 5:30a/6:30a, 8:30/9:30a/12:30p/ 5:30p and NO 6:30p
      • ACTON: 5:30a/6:30a/9a/5:30p and NO 6:30p
    • Thu 11/28 – ONE CLASS at 8am. Beer Mile at 9:15a
    • Fri 11/29 – OPEN GYM 8-11a
    • Sat 11/30 + Sun 12/1 – Regular Schedule

WOD

Hang Power Snatch
3×3, across

“Purple Hat”
7 Rounds
7 Hang Power Snatch (75/55)
100 Meter Shuttle Run (10 x 10m)

WOD Guidance & Goals:
Coaches will help you work up to 75-80% of your 1 rep max hang power snatch which you’ll hold across for all three sets. For the metcon, the hang power snatches should be unbroken and SPRINT the shuttle runs. Target 8 minutes. 

Post Weight + TIme to Comments.

BARBELL

Courtesy of Burgener Strength

1) Deadlift: 65%x5, 70%x5, 75%x5, 80%x5, 85%x5 reps.

2) 4 Sled Push Attempts AHAP