Strength/Skill

Dungeness & Octopi

Shoulder Press

10@60%
8@65%
6@75%
4@80%
3@85%
10@50%

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WOD

Complete every 90 Seconds for 12 Minutes (3 sets):

Min 1: Single Arm DB Row x 6 Reps Each Arm
Min 2: Strict Supine Pull-Ups x 5-10 Reps
Min 3: Farmer carry x 100 Meters