Dungeness & Octopi

Strength/Skill

Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM

Example 1:

Minute 1 – 5 Pull-Ups
Minute 2 – 10 Sit-Ups

Example 2:

Minute 1 – 3 Bar Muscle-Ups
Minute 2 – 8 Alternating Pistols

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WOD

Complete 4 Rounds, Not for Time:

Farmer Carry x 100 Meters
Bike or Row x 10-15 Calories
Overhead Plate Sit-Ups x 10 Reps
Push-ups or Defecit Push-ups x 10-15 Reps

• Go slow if you want to be rested for Friday’s Open workout. If not, complete for time.