Saturday – 161119

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Announcements

  • Turkey Challenge this weekend
    • Coach Amy is competing this weekend!  Come out and support her!
    • Her heat times are:
      • Saturday @ 11:50am & 4:15pm
      • Sunday @ 10:05am & 2:35pm
  • Schedule Update:
    • Thursday, November 24th – Closed for Thanksgiving
    • Friday, November 25th – Only 1 class at 10am

WOD

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five minute round from which a one minute break is taken before repeating. Complete a total of 3 rounds. The stations are:

Wall Ball Shot (20/14)
Sumo Deadlift High Pull (75/55)
Box Jump (20″)
Push Press (75/55)
Row (calories)

The clock does not stop or reset between exercises. On the call of “Rotate,” athletes immediately move to the next station and begin to work. One point is given for each rep, except on the rower, where a point is given for each calorie.

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