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9:00 AM “Heavy Hour” (Members Only)

10:00 AM “Open House Workout”

Strength/Skill:

Turkish Get Ups!!!   Instruction and then a 10 Min EMOM (Every Minute On The Minute)

WOD:

“Fight Gone Bad Gone Wrong”

Tire Flips/Jump Throughs

2:1 Wallballs

Burpees

Row for Calories

Heavy Jump Rope

*In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.