Warm-Up

3 Sets:

10 PVC Pass-throughs
10 Monster Walks (5 Left, 5 Right)
3 Lunge Complex Each Leg (Forward, Reverse, Lateral)
3 Inchworms

Strength/Skill

Dungeness

Front Squat

12 Minutes to build to a heavy single or work on technique

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Octopi

Overhead Squat

12 Minutes to build to a heavy single or work on technique

WOD

Complete the Following for Time:

30/25 Calorie Bike
100 Meter D-ball Carry 100/70
200 Meter Farmers Carry 70/53 – each hand
30 Burpees

Compare to: 8/2/2019