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Thursday 2.2.17 Workout of the Day

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Holli brought her dad to work out with her!!!

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Don’t forget!! You can bring a friend to any CrossFit or BeachFit class today!

Just make sure they come 10 minutes early to fill out a waiver!!!

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Bring-A-Friend Day

“Sand Trap” 
4 Rounds For Time: (22 Min Cap)
5 D-Ball Over the Shoulders S(50/40) RX(80/50) RTG(100+/80+)
15/12 Calorie Assault Bike S(Airdyne)
20 GHD Sit Ups
40 Double Unders S(20 Dubs/100 Singles)

*RTG – 5 Rounds

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WOD Tips:

Today’s workout will be a nice mix of strength, core work, and cardio.  The d-ball reps are purposely kept small so you can challenge yourself on the weight here.  For the bike, keep the intensity on the higher side, and aim to do each set in about a minute or less.  You will have some built in rest with the transition between movements and going up and downstairs so use this as your rest and try to go hard during each movement.  If you think can complete the RX in under 15 minutes, try going for the RTG of 5 rounds.