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Group Class – Sat, Jul 22

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Valkyrie Strength and Conditioning – Group Class

Metcon

Metcon (AMRAP – Reps)

With a Partner:

30 Minutes, accumulate as many calories on rower as possible

One partner rows, other person does a static hold.

0:00-10:00

Plank Hold (elbows)

10:00-20:00

Wall Sit Hold

20:00-30:00

Ring Support Hold
*Holding partner must be in position before rower starts. If holding partner comes out of position, rower must stop. Switch places as desired.

*Hands may not touch legs on wall sit, thighs parallel to floor, back against wall. Sub box support hold for ring hold if needed.

*Record number of calories rowed as a team. Do not reset rower when switching. Comment with your TEAM NAME! 😊

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HOLD POLICY

Monthly Unlimited Memberships: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least seven (7) days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

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3433 16th Ave W, Seattle, WA. 98119

(206) 428-7816

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