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Friday 09/11/26

5 hours ago

1 min read

Warm-Up —2 rounds:

200m run

10 alternating med-ball chest passes each

8 air squats

10 PVC pass-throughs & ATW

6 inchworms

Strength — 5 rounds

40-ft Heavy Farmer Carry

:30 Wall Sit

TEAM WOD — 20 Minutes — Teams of 2

PART 1 — 6 Minutes

Partners alternate complete rounds:

Partner A

8 Cal Row

6 Burpees

Tag Partner B.

Partner B completes the same.

REST 1 MINUTE

PART 2 — 6 Minutes

Partners may divide the work however they want:

40 Wall Balls

30 Box Jump-Overs

20 Pull-Ups / Ring Rows

If they finish, restart at 40 wall balls.

REST 1 MINUTE

PART 3 — 6 Minutes

Partner Relay

A: 100m Run

Tag.

B: 100m Run

Tag.

6 synchronized sit-ups

Continue alternating for the full six minutes.

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