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

WOD

Complete 4 Rounds, Not for Time:

DB Box Step Overs x 6 Reps
Bike or Row x 10-15 Calories
Pec Walk x 75′
DB Bench Press x 7 Reps

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