WOD

Dungeness

EMOM for 21 Minutes (7 sets):

Minute 1 – Run 100 Meters
Minute 2 – Pull-ups x 5-7 reps
Minute 3 – Push Press x 5 reps @ 65-70% of 1RM Push Press

Then,

Complete 3 rounds for time of:

Run 100 Meters
Pull-ups x 5-7 reps
Push Press x 5 reps @ 65-70% of 1RM Push Press

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Octopi

EMOM for 21 Minutes (7 sets):

Minute 1 – Run 200 Meters
Minute 2 – C2B Pull-ups x 5-7 reps
Minute 3 – Push Press x 5 reps @ 65% of 1RM Push Press

Then,

Complete 3 rounds for time of:

Run 200 Meters
C2B Pull-ups x 5-7 reps
Push Press x 5 reps @ 65% of 1RM Push Press