Warm-Up
3 Sets:
10 Reverse Lunges
:30 Plank
5 Cal Bike or Row
10 Sit-ups
Strength/Skill
4 Sets, Not For Time:
Dips x 5-10 Reps
Supine Barbell Row x 6 Reps
Handstand Hold or Plank Hold x :30
WOD
Dungeness
Complete 4 sets
Against a 2 Minute clock:
Run 200 Meters
Strict Pull-ups x max reps
Rest 1 minute between sets
Octopi
Complete 4 sets
Against a 2 Minute clock:
Run 200 Meters
Weighted Strict Pull-ups x max reps 25/15
Rest 1 minute between sets