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Teamwork W-O-D

Hey folks we are gonna get right to it! Get a good pre warm-up in because this could be a long workout which we will start 5 minutes into class. Show up on time to track down a solid partner who is into doing 50% of the work with you! This is Friday's workout but it will also be run on Saturday! For those of you who complete this baby on Friday and are planning a workout on Saturday you will pick one of the workouts that you missed this week. The Big Bad Sorta Like Murph WOD: Partner A: 1000m Row / at the same time Partner B completes 75 KB swings (red/ black) SWITCH Partner B: 1000m Row / at the same time Partner A completes 75 KB swings (red/ black) (Only one person on a team works out at a time while doing the following in any order:) 160 Pull-ups 320 Push-ups 480 squats Partner B: 1000m Row / at the same time Partner A completes 75 KB swings (red/ black) SWITCH Partner A: 1000m Row / at the same time Partner B completes 75 KB swings (red/ black) Video on WHY Training is important as ANY AGE. Check it out...this is awesome! http://media.crossfit.com/cf-video/CrossFitJournal_VilmaSiebers2Preview.mov Here is a little send off to everyone competing in the Sectionals this weekend! Good luck because you are ALL Champions...especially if you wear shorts like Freddie!