Join us September 28th for a 5K hosted by South Kitsap High school Deca which benefits the Cystic Fibrosis Foundation. This will be the WOD for Saturday, the 28th as we will have a booth at the event. You can sign-up for the 5K at the following link: https://wa-southkitsap-lite.intouchreceipting.com/cfhero5k
Strength/Skill
Dungeness
Complete 3 Sets, Not for Time:
Turkish Sit-Up x 3 Reps each side
Strict Supine Pull-ups x 5 Reps
Wall Walk x 3 Reps
Octopi
Complete 3 Sets, Not for Time:
Turkish Get-Up x 3 Reps each side
Weighted Strict Supine Pull-ups x 5 Reps
Handstand Walk x max distance
WOD
Dungeness & Octopi
WOD
Complete 4 Sets for Max Reps:
30 Seconds of Alternating Single Arm DB Snatch 50/35
Rest 30 Seconds
30 Seconds of Rowing for Calories
Rest 30 Seconds
30 Seconds of Toes-to-Bar
Rest 30 Seconds