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Warm-Up Complete 3 Sets: 125 Meter Row:15 Hollow Hold5 Dynamic Pigeon Strength/Skill Deadlifts 5-5-5-5-5 WOD 12 Minute AMRAP: Row 500 Meters20/15 Push-Ups25 Sit-Ups
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Warm-Up 3 Sets: 10 Reverse Snow Angels10 Power Jumps3 Inchworms WOD 15 Minute AMRAP: 5 Hang Power Clean to Overhead 135/955 Box Jumps or Step-Ups 24/205 Front Squats 135/95
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Warm-Up Tabatta Row WOD Complete the following for time: Row 1,500 MetersRun 1,200 Meters
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Warm-Up 3 Sets: 20 Mountain Climbers:15 Bar or Ring Hang with Active Shoulders:30 Plank HOld WOD 20 Minute AMRAP: 3 Man Makers 50/35 Each Hand6 Pull-Ups (Rings or Bar)12 Straight Leg Sit-Ups
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Strength/Skill Octopi Overhead Squat 5-5-5-5-5 – Weight by Feel Dungeness Back Squat 5-5-5-5-5 – Weight by Feel WOD Octopi “Karen” Complete the Following for Time: 150 Wall Balls 20/14 Dungeness Complete the Following for Time: 100 Wall Balls 20/14
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