Strength/Skill

Dungeness

Complete 4 Sets, Not for Time:

Parallette Pass-Throughs x 10 Reps
Unsupported Strict Shoulder Press x 5 Reps
Alternating Reverse Goblet Lunges x 10 Reps

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Octopi

Complete 4 Sets, Not for Time:

Parallette Pass-Throughs x 10 Reps
Strict HSPU x 5-10 Reps
Alternating Pistols x 10 Reps

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WOD

Dungeness & Octopi

Row 500 meters for time (max effort)

Then,

Row the amount of time it took your first effort. Record the distance.

Then,

Row the distance you completed during your second effort. Record the time it takes.

Rest 3 Minutes between each set

Score example: 1:40, 480m, 1:45

Compare to: 6/28/2019