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by Mark Nolan


Coach Creation WOD

3.2K 185
  • For Time
  • 20-16-12-8-4 reps of:
  • Bench Presses (155/105 lb)
  • Calorie Row

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Background: This WOD was written for Demetrius Charles, a member of Molon Labe CrossFit that played college football. It was named after him after he was getting ready to move away. It is a continual staple of MLCF.

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