Strength/Skill

Dungeness & Octopi

Complete 5 Sets:

Deadlifts x 5 Reps
Dips x 5-10 Reps or Weighted Dips x 5 Reps

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WOD

Dungeness

Complete the Following for Time:

400 Meter Run
20 Front Squats
20 Hang Power Cleans 135/95
20 Air Squats
400 Meter Run
15 Front Squats
15 Hang Power Cleans
15 Air Squats
20 Burpee Pull-Ups at least 6″ above your head

16 Minute Time Cap

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Octopi

Complete the Following for Time:

400 Meter Run
20 Front Squats
20 Hang Power Cleans 135/95
20 Air Squats
400 Meter Run
15 Front Squats
15 Hang Power Cleans
15 Air Squats
10 Muscle-Ups Bar or Rings

16 Minute Time Cap