Strength/Skill

Dungeness

Complete 4 Rounds, Not for Time:

Single-Arm DB Row x 8 Reps each arm @ 20X1
Dips x 5-10 Reps
Reverse Goblet Lunges x 10 Reps

Octopi

Single-Arm DB Row x 8 Reps each arm @ 20X1
Dips x 5-10 Reps @ 22X1
Alternating Pistols x 12 Reps

WOD

Dungeness

Complete 4 Rounds for Max Reps

30 Seconds of Rowing or Bike for Calories
Rest 30 Seconds
30 Seconds of Hand Release Push-Ups
Rest 30 Seconds
30 Seconds of KBS 53/35
Rest 30 Seconds

Octopi

Complete 4 Rounds for Max Reps

30 Seconds of Rowing or Bike for Calories
Rest 30 Seconds
30 Seconds of Deficit Push-Ups using 45/35 lb plates
Rest 30 Seconds
30 Seconds of KBS 70/53
Rest 30 Seconds