Strength/Skill Clean 3-3-3-3 @ 85% WOD Complete the following for time: 75 Wall balls1,000 meter row or ski30 Hang power cleans 135/95Read more

Strength/Skill Dungeness 3 Sets: Strict Pull-ups 5-10 RepsMedicine Ball Sit-ups x 10-15 RepsSeated DB Press x 5-7 Reps Octopi 3 Sets: Strict Weighted Pull-up x 3 RepsMedicine Ball Sit-ups x 10-15 RepsStrict HSPU x 7-10 Reps WOD Complete 3 rounds for time: 20 KBS 53/3512 KB Reverse Goblet LungesRead more

Strength/Skill Back Squat 3-3-3-3 @ 85% WOD Complete a 5 Minute AMRAP: 15 Thrusters 75/5515 Burpees15 Toes-to-bar Rest 2 minutes Then, Complete a 5 Minute AMRAP: 15 Thrusters 75/5515 Burpees15 Toes-to-barRead more

WOD Complete the Following for Time: 500 Meter Row, or Ski24 Alternating DB Hang Clean to Push Jerks 50/3524 Burpees500 Meter Row, or Ski12 Alternating DB Hang Clean to Push Jerk12 Burpees500 Meter Row, or Ski8 Alternating DB Hang Clean to Push Jerk8 BurpeesRead more

WOD 0:00 – 10:00 Build to a 7 Rep Max Front Squat (from ground) 10:00-14:00 Man Makers 50/35 @ 15:00 Row or Ski 1,000 Meters Score = Weight, Man Maker Reps, TimeRead more