Strength/Skill Dungeness 3 Sets, Not for Time: Double Front Rack Kettle Bell Carry x 100 Meters High Box Jumps x 3 Reps, Step Down Rope Pulls From Ground x 3 Reps Unsupported Seated Strict Shoulder Press x 5 Reps @20X2 Octopi 3 Sets, Not for Time: Double Front Rack Kettle Bell Carry x 100 Meters High Box Jumps x 3 Reps, Step Down Rope Climbs x 2-3 Reps Strict HSPU x 5-10 Reps @20X2 WOD Complete the Following for Time: 50 Double-Unders 30 KBS D = 53/35 O = 70/53 30 Reverse KB Goblet Lunges 30 KBS 50 Double-Unders 13 Minute Time CapRead more

Dungeness & Octopi Strength/Skill Box Squat 5-5-5-5 @21X1 WOD Complete the Following for Time: 15-12-9 Thrusters 135/95 BurpeesRead more

WOD In teams of two, one person working at a time, complete the following for time: 800 Meter Medicine Ball Run* 20/14 30 Burpee Pull-Ups 400 Meter Medicine Ball Run* 30 Burpee Pull-Ups 400 Meter Medicine Ball Run* 30 Burpee Pull-Ups 800 Meter Medicine Ball Run* *Partners run at the same time. Alternate carrying the ball as needed.Read more

Strength/Skill Dungeness Complete 5 Sets: High Hang Power Snatch x 3 Reps Octopi Complete 5 Sets: High Hang Snatch x 3 Reps @ 55-60% WOD Dungeness & Octopi 13 Minute AMRAP: 4 Thrusters 95/65 4 Front Rack Reverse Lunges 95/65 4 Burpees 4 Toes-to-BarRead more

Dungeness & Octopi Strength/Skill Front Squat 5-5-5-5 @ 22X1 – Weight by Feel WOD Complete the Following for Time: 400 Meter Farmers Carry 70/53 Each Hand Compare to: 6/13/2019 Accessory (Optional) 3 Sets, Not for time: Supine Barbell Row x 6 Reps @ 21X1 Paralette Pass Through w/ Push-Up x 5 Reps Banded Leg Curls x 20 RepsRead more