Dungeness & Octopi

Strength/Skill

Complete 5 Sets:

Bench Press x 7 @ 75-80% of Last Week’s 3RM
Supine Barbell Row x 6 Reps @ 20X1

Rest as needed between movements and sets.

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WOD

Complete the Following for Time:

400 Meter Farmers Carry 70/53 Each Hand

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Accessory (Optional)

3 Sets, Not for time:

V-Ups or Tuck-Ups x 10-15 Reps
Deficit Push-Ups or Push-Ups x 10 Reps @ 21X1
Banded Leg Curls x 25 Reps