NEWS

Schedule Change: Fourth of July Week

    • Mon 7/1 and Tue 7/2 – Regular Schedule
    • Wednesday 7/3: 5:30a, 6:30a, 8:30a + 9:30a – No PM Class
    • Thursday 7/4: CLOSED
    • Friday 7/5 – Sun 7/7 – ONE CLASS at 8:30a

WOD

“Woke Up Like This”

METCON

4 Rounds:
15/12 Calorie Bike
10 Left-Arm Hang Dumbbell Snatch
30 Sit Ups
10 Right-Arm Hang Dumbbell Snatch
15/12 Calorie Bike
Rest 3 Minutes

Weight: 50/35

MASTERS

4 Rounds:
12/9 Calorie Bike
10 Left-Arm Hang Dumbbell Snatch
30 Sit Ups
10 Right-Arm Hang Dumbbell Snatch
12/9 Calorie Bike
Rest 3 Minutes

Weight: 35/20

MOVE

4 Rounds:
9/6 Calorie Bike
7Left-Arm Hang Dumbbell Snatch
20 Sit Ups
7Right-Arm Hang Dumbbell Snatch
9/6 Calorie Bike
Rest 3 Minutes

Weight: 50/35

WOD GUIDANCE & GOALS
When you see “REST” think “GO FAST!” Spend no more than :60 on the bike, do unbroken sets of db hang snatch, push (and breath) on the sit ups, and then reverse back up the ladder! Target 4 minutes per interval, and be CONSISTENT!

Post Interval to Comments. Compare Scores HERE.