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Wednesday 7/3/2019

2
Jul

Wednesday 7/3/2019

Strength/Skill

Dungeness

3 Sets, Not for Time:

Bottoms-Up Kettle Bell Carry x 100 Feet Each Side
C2B Pull-Ups x 5-10 Reps
OH Plate Sit-Ups x 10-15 Reps


Octopi

3 Sets, Not for Time:

Bottoms-Up Kettle Bell Carry x 100 Feet Each Side
Bar Muscle-Ups x 1-5 Reps or Bar MU progressions
OH Plate Sit-Ups x 10-15 Reps


WOD

Dungeness

15 Minute AMRAP:

6 Toes-to-Bar
10/8 Push-Ups
12 Alternating Reverse Lunges


Octopi

15 Minute AMRAP:

6 Toes-to-Bar
10/8 Defecit Push-Ups 45’s/35’s
12 Alternating Pistols

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