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  • Coach Ben

Freaky Friday

Warm up

coach Led



Strength / Skill

500m row for time



W.O.D

3 min amrap

20 air squats

20 alt single arm DB H.cleans (alternating)

20 air squats

20 alt single arm DB H.clean and jerk (10 / side)

20 air squats

20 alt single arm DB H. snatches (10 / side)

rest 1 min


then 6 min amrap picking up where you left off

rest 2 min


them 9 min amrap picking up where you left off







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