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Tuesday 9/24/2019

23
Sep

Tuesday 9/24/2019

Join us September 28th for a 5K hosted by South Kitsap High school Deca which benefits the Cystic Fibrosis Foundation. This will be the WOD for Saturday, the 28th as we will have a booth at the event. You can sign-up for the 5K at the following link: https://wa-southkitsap-lite.intouchreceipting.com/cfhero5k

Strength/Skill

Dungeness

Complete 3 Sets, Not for Time:

Turkish Sit-Up x 3 Reps each side
Strict Supine Pull-ups x 5 Reps
Wall Walk x 3 Reps


Octopi

Complete 3 Sets, Not for Time:

Turkish Get-Up x 3 Reps each side
Weighted Strict Supine Pull-ups x 5 Reps
Handstand Walk x max distance


WOD

Dungeness & Octopi

WOD

Complete 4 Sets for Max Reps:

30 Seconds of Alternating Single Arm DB Snatch 50/35
Rest 30 Seconds
30 Seconds of Rowing for Calories
Rest 30 Seconds
30 Seconds of Toes-to-Bar
Rest 30 Seconds

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