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Friday


WOD for 2/14/2020

4 sets of: •1 Wall Walk + 20-30 sec Hold + 10-15 Hollow Rocks •5-8 Strict Chin Ups 

With a Partner, complete as many rounds as possible in 20-minutes: Begin each round with a 400m Run (together) Then, alternate the following stations: •250/300m Row •12 Hand Release Push-ups •12 Alternating Dumbbell Snatch #35/50 (M50+ 25/40) Athletes will alternate who starts each round. Example: Partner A starts the round with the row, then Partner B completes the Hand Release Push-ups, then Partner A completes the Alternating DB Snatches. After both athletes return from the second round run, Partner B will start with the row, then Partner A does the Hand Release Push-ups, and Partner B will complete the DB Snatches. Continue this rotation for the full 20-minutes. **The run will count as 4 reps. (100m = 1 rep) Both athletes must pass each 100m marker in order for the rep to count.** 


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