Dungeness & Octopi

Strength/Skill

Shoulder Press

8@65%
6@75%
4@80%
4@85%
2@90%
1@95
10@55%

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WOD

EMOM for 20 Minutes (5 Sets):

Station 1 – Bike or Row 10/8 Calories
Station 2 – Singe Arm DB Row x 6 Reps Each Arm
Station 3 – Overhead Plate Sit-Ups x 10 Reps
Station 4 – DB or KB Front Squat x 10 Reps