Friends and Family Day!!!!

A.  All levels = Our Warm-up is your work out!!

Fitness:

B.) 4 rounds w/partner

You go I go

1st Partner does:

15 pull-ups or ring rows

4 Cal Assault Bike

1 lap run

*2nd Partner rows until 1st Partner is done running and

then switch Rowing should be done fairly hard, but score is total time to

finish 4 rounds.

Perform:

B.) 4 rounds w/partner

You go I go

1st Partner does:

15 pull-ups or ring rows

30 DU or 40 singles

1 lap run

*2nd Partner rows until 1st Partner is done running and

then switch Rowing should be done fairly hard, but score is total time to

 finish 4 rounds.

Competitor:

B.) 4 rounds w/partner

You go I go

1st Partner does:

15 pull-ups

50 DU

1 lap run

*2nd Partner rows until 1st Partner is done running and

then switch 

Then buyout:

4 min AMRAP muscle ups

Share 1 set of rings with partner

and tag team it