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Wednesday 7/10/2019

9
Jul

Wednesday 7/10/2019

Dungeness & Octopi

Complete 4 Sets of:

Pause Front Squats x 4 Reps @ 22X1
Box Jumps x 3 Reps, Step down and reset after each jump


WOD

Dungeness

Complete 4 Sets for Max Reps:

30 Seconds of Rowing or Biking for Calories
Rest 30 Seconds
30 Seconds of Stationary Dips
Rest 30 Seconds
30 Seconds of Alternating Reverse Lunges
Rest 30 Seconds


Octopi

Complete 4 Sets for Max Reps:

30 Seconds of Rowing or Biking for Calories
Rest 30 Seconds
30 Seconds of Ring Dips
Rest 30 Seconds
30 Seconds of Alternating Pistols
Rest 30 Seconds


Accessory

200 Meter Medball Pec Walk

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