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STRENGTH

Coaches Choice

WOD

4 person team WOD

Station 1: 2k ROW

Partner 1 row while Partner 2 holds a deadlift 95/65 at the top.  Switch when need.  Bar doesn’t touch the floor until the row is complete.

Station 2: 200 Hand Release Push Ups (HRPU)

Partner 3 does HRPU as the Partner 4 hangs from the pull up bar.  Partners MUST switch every time anyone drops from the pull up bar.

5 min REST (Mandatory)

TEAM ANNIE

2 team mates – 1 working at a time:

100-80-60-40-20 (Double Unders and Sit Ups)

TEAM FRAN

2 team mates – 1 working at a time:

42-30-18 (Thrusters 95/65 and pull ups)