NEWS

  • JULY 4th SCHEDULE UPDATE:
    • TODAY Fri 7/2: 7a, 8a and 9a ONLY
    • TOMORROW Sat 7/3: TWO Classes 8a and 9a
    • Sun 7/4: No Rise-N-Grind
    • Mon 7/5: 7a, 8a and 9a ONLY
  • SUNDAY JULY 4th: In lieu of Rise-N-Grind, join Daybreakers for the Sudbury 4th of July Road Race. Details and Registration can be found HERE

WOD

“The Saga”

METCON

3K Row
on the min 2 Snatches

Weight: 75% of 1 rep max

MASTERS

2500 Meter Row
on the min 2 Snatches

Weight: 70% of 1 rep max

MOVE

2K Row
on the min 2 Cleans

Weight: 70% of 1 rep max

WOD GUIDANCE & GOALS
Get ready to ROW!! At 3,2,1, GO…start the workout with ROWING to get a head start on your meters. At every minute mark, do 2 snatches (power or squat) then immediately hop back on your rower and crank away at your meters. Try to get 150-200 meters every minute. Target 15-17 minutes, scale meters to meet the stimulus.

Post Time + Weight to Comments.

HOME WOD

3K Run
on the min 2 Burpees

ENDURANCE

Today’s home wod