Dungeness & Octopi

Strength/Skill

Complete 5 sets of:

Bench Press x 5 reps
Ring rows x 8 reps @ 21X2 (2 down, 1 at bottom, explode up, 2 at top)

WOD

Complete 3 rounds for time:

10 Shoudler-to-overhead 115/85
30 Double-unders