NEWS

THIS FRIDAY: At 7:30a and 9:30a, Mel will teach you how to calculate your Macros. Macronutrient counting is a precise way to take your nutrition, and therefore your fitness, to new levels. Looking to lean out or improve your overall performance? Then make time to come this Friday. Bring your phone and download the app MyFitnessPal.

WOD

“Woke Up Like This”
4 Rounds:
15/12 Calorie Bike
10 Left-Arm Hang Dumbbell Snatch (50/35)
30 Sit Ups
10 Right-Arm Hang Dumbbell Snatch (50/35)
15/12 Calorie Bike
Rest 3 Minutes

WOD Guidance & Goal: For the dumbbell snatch, you must be able to do 10 consecutive reps with your non-dominant arm. Aim to complete each round between 3:30-5 min.

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ENDURANCE

3 sets (4x200m)
:75 sec rest between reps
3 minutes between rounds