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Good evening Root Down…

Letting everyone know tomorrow will be the beginning of Root Down open gym on each Saturday. Saturday’s are open to all levels of membership.

Time will be 10 to noon structured as follows:

Hour 1: MetCon

- An “Open Gym” MetCon will be posted each Friday evening. You will have the option to do the Saturday workout or do a workout you missed throughout the week.

Hour 2: Mobility/Technique

- We will do a more in depth mobility session as well as work on movements you may want to improve on. On occasion, this hour will be used for discussion on topics such as nutrition, sleep, etc.

Also, all classes are as scheduled next week with the exception of Thursday (Thanksgiving Day). No classes on Thursday. Enjoy time with your loved ones…but, not too much food.:)

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Warm-up

- 400M Row

- 10 AbMat Situps

- 1:00 PVC Samurai Stretch

- 10 Push-ups

MetCon

4 Rounds for Time

- 18 Med Ball Cleans (20/14)

- 20 Lunge Steps with Med Ball

- 22 AbMat Situps with Med Ball

OR

Do any workout you may have missed this week.

Score will be total time in MetCon. See you tomorrow. DOWORK!