Strength/Skill

Dungeness & Octopi

Complete 4 Sets of:

Tempo Front Squats x 3 Reps @ 23X1
Supine BB Row x 5 Reps @ 20X1

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WOD

Complete 3 Sets for time:

10 Front Squats 155/105 (From the Ground)
25 KBS 53/35
25 Straight Leg Sit-Ups

17 Minute Time Cap