Dungeness & Octopi

Strength/Skill

Complete 5 Sets of:

Bench Press x 5 Reps
Single Arm DB Row x 6 Reps Each Arm

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WOD

Complete Four Sets for Max Reps:

30 Seconds of Wall Balls 20/14
Rest 30 Seconds
30 Seconds of Kettle Bell Swings 50/35
Rest 30 Seconds
30 Seconds of Hand Release Push-Ups
Rest 30 Seconds