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The WODS

FRIDAY

FRIENDLY FRAN

3 rounds:
21 thrusters
21 chest-to-bar pull-ups

W 85 lb.  M 115 lb. 

1-REP-MAX FRONT SQUAT

Establish a 1-rep-max front squat

DAMN DIANE

3 rounds:
15 deadlifts
15 strict deficit handstand push-ups

W 205 lb., 2-in. deficit
M 315 lb., 3.5-in. deficit

1,000-METER ROW

Row 1,000 meters

SATURDAY

NASTY NANCY

5 rounds:
500-m run
15 overhead squats
15 bar-facing burpees

W 125 lb.  M 185 lb. 

HANDSTAND HOLD

Max freestanding handstand hold

AWFUL ANNIE

For time:
50-40-30-20-10
Double-under
GHD sit-up
5-4-3-2-1
Clean

W 185 lb.  M 275 lb. 

Event 7

Event 5 & 6

Event 3 & 4

Event 1 & 2