Tuesday 12/7/2021

6
Dec

Tuesday 12/7/2021

Warm-Up

3 Sets:

10 Reverse Lunges
:30 Plank
5 Cal Bike or Row
10 Sit-ups


Strength/Skill

4 Sets, Not For Time:

Dips x 5-10 Reps
Supine Barbell Row x 6 Reps
Handstand Hold or Plank Hold x :30


WOD

Dungeness

Complete 4 sets

Against a 2 Minute clock:

Run 200 Meters
Strict Pull-ups x max reps
Rest 1 minute between sets


Octopi

Complete 4 sets

Against a 2 Minute clock:

Run 200 Meters
Weighted Strict Pull-ups x max reps 25/15
Rest 1 minute between sets

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