Dungeness & Octopi

Complete 4 Sets of:

Pause Front Squats x 4 Reps @ 22X1
Box Jumps x 3 Reps, Step down and reset after each jump

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WOD

Dungeness

Complete 4 Sets for Max Reps:

30 Seconds of Rowing or Biking for Calories
Rest 30 Seconds
30 Seconds of Stationary Dips
Rest 30 Seconds
30 Seconds of Alternating Reverse Lunges
Rest 30 Seconds

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Octopi

Complete 4 Sets for Max Reps:

30 Seconds of Rowing or Biking for Calories
Rest 30 Seconds
30 Seconds of Ring Dips
Rest 30 Seconds
30 Seconds of Alternating Pistols
Rest 30 Seconds

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Accessory

200 Meter Medball Pec Walk