Strength/Skill Dungeness Complete 4 Sets, Not for Time: Parallette Pass-Throughs x 10 Reps Unsupported Strict Shoulder Press x 5 Reps Alternating Reverse Goblet Lunges x 10 Reps Octopi Complete 4 Sets, Not for Time: Parallette Pass-Throughs x 10 Reps Strict HSPU x 5-10 Reps Alternating Pistols x 10 Reps WOD Dungeness & Octopi Row 500 meters for time (max effort) Then, Row the amount of time it took your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Rest 3 Minutes between each set Score example: 1:40, 480m, 1:45 Compare to: 6/28/2019Read more

Dungeness & Octopi Strength/Skill Back Squat 4-4-4-4 Perform all sets @ 80% WOD 10 Minute AMRAP: 3 Thrusters 95/65 3 C2B Pull-Ups 3 Burpees 6 Thrusters 6 C2B Pull-Ups 6 Burpees 9 Thrusters 9 C2B Pull-Ups 9 Burpees Increase each set by three reps until time expires.Read more

WOD Teams of two, alternate full rounds to complete a 30 Minute AMRAP of: 250 Meter Row 10 BurpeesRead more

Dungeness & Octopi Strength/Skill Complete 5 Sets: Power Snatch x 3 Reps Weight By Feel WOD Complete 4 Sets for Max Reps: 30 Seconds of Strict Pull-Ups Rest 30 Seconds 30 Seconds of Alternating DB Snatch 50/35 Rest 30 Seconds 30 Seconds of Burpees Rest 30 SecondsRead more

Strength/Skill Dungeness & Octopi Shoulder Press 8@65% 6@75% 4@80% 3@85% 2@90% 10@50% WOD 60 Calorie Row 400 Meter Run 40 Wall Balls 20/14 20 Deadlifts 275/190 15 Minute Time CapRead more