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Saturday 150221 - Bring-a-Friend Day

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Let's pack the gym this morning!
Open Gym, 7-8AM
Team WOD, 8 and 9AM

Remember that if you're coming for either the 8 or 9AM "Bring-a-Friend" workouts, please follow this link to sign up online ahead of time. See you there!

Team WOD

Teams of 2
20 min AMRAP:
20 Calorie Row/AD
20 Burpees
20 Sit-Ups
20 Wallballs

Each round add 10 reps to each movement, i.e., 30 reps in round 2, 40 reps in round 3, etc.

Notes: Partners should share work however they want.

Performance

10min @70-80% effort:
row 20cals
AD 20cals
30 DU
rest walk 2mins
10min @70-80% effort:
10 walk lunges
10 situps
10 KBS 1/1.5pd
+
15min Z1

Notes:
- use today as flush day
- this or do team workout at 8 or 9

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