Strength/Skill Dungeness & Octopi Complete 5 Sets: 2 Push Press + 2 Push Jerks – Weight by Feel WOD 10 Minute AMRAP: 8 Alternating Reverse Goblet Lunges D = 53/35 O = 70/53 8 Toes-to-Bar 8 Box Jumps (step down) or Step-Ups 24/20Read more

Strength/Skill Dungeness Power Clean 3-3-3-3-3 Octopi Clean 12 Minutes to Build to a Heavy Single WOD 15 Minute AMRAP: 50 Wall Balls 20/14 Then, with the reaming time, Complete… 7 Hang Power Cleans 155/105 7 Burpees Over the Bar 14 Straight Leg Sit-UpsRead more

Strength/Skill Dungeness Complete 3 Sets, not for time: Rope Pulls from Ground x 3 Reps Wall Walk x 3 Reps Single-Arm DB Row x 8 Reps Each Arm Octopi Complete 3 Sets, not for time: Rope Climbs x 2-3 Reps HS Walk x 25 ft. Single-Arm DB Row x 8 Reps Each Arm WOD Dungeness & Octopi Complete 4 Rounds for Time: 12 Push Press 95/65 40 Double-Unders 9 Minute Time CapRead more

Strength/Skill Back Squat 4@70 4@80 3@85 1@90 6@75 WOD 10 Minute AMRAP: 10 Pull-Ups 15 KBS D = 53/35 O = 70/53 20 Air SquatsRead more

WOD Teams of two, one person “working” at a time, complete a 20 Minute AMRAP: 100 Meter Farmer Carry* 70/53 12 Calorie Row 20 Air Squats *One partner carries while the other completes as many as possible reps of rowing and air squats. When the partner returns they will alternate and pick up where the other left off.Read more