Saturday, March 30th Bring a Friend Day

Warm-up
250M Row
3×8
Banded Straight Arm Lat pulldown

Air Squats
V-ups
Strength
Find Max Weighted Pull Up
Alternate Options:
3×5 Banded Strict Pull ups alternate with 3×5 Negative Pull ups

or
3×8 Ring Row/3x15 Banded Lat Pull downs
WOD
In Teams of 2: *25 min cap
800m Run (together) (Beginner’s 400M Run)

50 Partner Wall Balls (20/14)
40 Synchro T2B/K2E (Beginner’s sit-ups)

30 Double High Five Burpees
40 Box Jumps (24/20) (Beginner’s step-up)

50 Deadlifts (225/155) (Beginner’s KB Deadlift)

800m Run together