Warm-Up 3 Sets: 10 Reverse Lunges:30 Plank5 Cal Bike or Row10 Sit-ups Strength/Skill 4 Sets, Not For Time: Dips x 5-10 RepsSupine Barbell Row x 6 RepsHandstand Hold or Plank Hold x :30 WOD Dungeness Complete 4 sets Against a 2 Minute clock: Run 200 MetersStrict Pull-ups x max repsRest 1 minute between sets Octopi...Read More
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