Strength/Skill
Dungeness
Complete 3 Rounds, not for time:
Medicine Ball Sit-Ups x 10-15 Reps
Supine Ring Rows x 10 Reps @ 20×1
Dips x 10-15 Reps
Octopi
Medicine Ball Sit-Ups x 10-15 Reps
Supine Ring Rows w/feet on box (only use box if you’re able to complete full range and tempo) x 10 Reps @ 20×1
Ring Dips x 10-15 Reps
WOD
Dungeness
10 Minute AMRAP:
8 Pull-Ups
10 Alternating Step-Ups 24/20″
15/13 Hand Release Push-Ups
Octopi
10 Minute AMRAP:
8 Pull-Ups
10 Alternating Step-Ups 24/20″
15/13 Hand Release Push-Ups