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TEAM WOD

“Freedom ship “

Teams of 2 : athletes will split up the work anyway they choose in each amraps 

AMRAP in 3 minutes : 

21 Front Squats (115/85)

21 Toes to bar 

Right into ... 

Amrap in 3 minutes : 

Max Cal Row 

(switching any way)

AMRAP in 3 minutes : 

18 Front Squats (135/95)

18 toes to bar

AMRAP in 3 minutes of : 

Max Cal Row (switching up any way)

AMRAP in 3 minutes of: 

15 Front Squats (155/105) 

15 Toes to bar

AMRAP in 3 minutes of : 

Max Cal Row(switching any way ) 



STRENGTH

Athletes’ Choice

Accessory

Athletes’ choice




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