Strength/Skill
Dungeness
3 rounds not for time:
Toes to Rings x 5-10 reps
Dips x 10-12 reps
Single arm DB row x 6 reps each arm @ 20X1
Octopi
3 rounds not for time:
Skin the Cat x 3 reps
Ring Dips x 10-12 reps
Single arm DB row x 6 reps each arm @ 20X1
WOD
Dungeness
4 sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Push Press x Max Reps 115/75
Rest 3 minutes between sets
Octopi
4 sets for max reps, each against a 3-minute running clock:
Bike 20 Calories
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets