I have external on my 2WD (for several years) and bought in-channel for my 4WD but hadn't installed them yet.
What are the disadvantages of in-channel, if any, when you want to replace the window seals?
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I was able to safely remove them from my totaled '96 using a heat gun on low setting. I cleaned the deflector's tape surface, replaced the 2x tape and put them in my '00. That was in 2013.