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Come enjoy food and drinks at the gym before the run Saturday! The run starts right outside the gym!

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Strength/Skill

Dungeness

Complete 4 sets the following, not for time:

High Box Jumps x 3 Reps (Step down and reset between each rep)
Dips x 5-10 Reps
Strict Supine Pull-ups x 5 Reps

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Octopi

Complete 4 sets the following, not for time:

High Box Jumps x 3 Reps (Step down and reset between each rep)
Ring Dips x 5-10 Reps
Strict Supine C2B Pull-ups x 3-5 Reps

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WOD

Dungeness & Octopi

Complete 4 sets for max reps:

30 Seconds of Alternating Single Arm DB Hang clean & Push Press 50/35
Rest 30 Seconds
30 Seconds of Toes-to-Bar
Rest 30 Seconds
30 Seconds of Burpees
Rest 30 Seconds