DONT FORGET! BRING A FRIEND DAY IS THIS WEDNESDAY!!! 

Strength

3x Max Effort Strict Pull Ups

Wod

5 Rounds

45 Seconds Max reps Floor Press 145/95

Rest :15 Seconds

45 Seconds Max Front Rack Lunges 145/95 (Clean the weight off the floor, Lunges are in place)

Rest :15 Seconds

Max Effort 200m Run

Rest 4:00 (Spot the person you are partnered with during this time)

*Score is repetitions, no need to track the run times, but these are 100% effort.

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