Strength/Skill Dungeness & Octopi Shoulder Press 5@65% 4@70% 3@75% 1@85% 1@90% 1@95-100+% 1@100+% WOD Complete the Following for Time: 50 Calorie Row 30 Alternating Single Arm DB Hang Clean to OH 50/35 100 Double-Unders 30 Deadlifts 225/155 12 Minute Time CapRead more

Dungeness & Octopi Strength/Skill 3 Sets, Not for Time: Single Arm Front Rack Kettle Bell Carry x 50 Meters Each Arm High Box Jumps x 3 Reps, Step Down Dips x 5-10 Reps or Weighted Dips x 5 Reps WOD Complete 4 Sets: Against a 2 Minute Clock 200 Meter Run 10 Wall Balls 20/14 C2B Pull-Ups x Max Reps Rest 2 Minutes between each set Score = Total Pull-UpsRead more

Dungeness & Octopi Strength/Skill Box Squat 7-7-7-7 @ 21X1 WOD 10 Minute AMRAP: 7 Burpees Over the Bar 5 Power Cleans 155/105 3 Push Jerks 155/105Read more

WOD Teams of Two, Alternate Full Rounds to Complete an 18 Minute AMRAP: 10 Wall Balls 20/14 10 DB Hang Power Cleans 50/35Read more

WOD 20 Minute AMRAP: 30/25 Calorie Bike 100 Meter D-ball Carry 100/70 400 Meter Run Then, with the remaining time, complete as many rounds as possible… 3 Hang Power Snatch 135/95 6 Toes-to-Bar 9 Burpees Over the BarRead more