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Dungeness & Octopi

Strength/Skill

Complete 5 Sets:

Strict Shoulder Press x 5 Reps @ 70-75%
Single Arm DB Row x 6 Reps each Arm

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WOD

Complete 4 Sets for Max Reps:

30 Seconds of Rowing for Calories
Rest 30 Seconds
30 Seconds of DB Burpee Box Step-Overs 50/35; 20″ Box
Rest 30 Seconds
30 Seconds of Wall Balls 20/14
Rest 30 Seconds