Warm-Up: 400 Meter Jog Then, 3 Sets Panther Walk OH Plate Hold or HS Hold x :15-:30 Walking Lunges Reverse Snow Angels x 8 Reps @ 3030 Then, Mobility Strength/Skill Dungeness & Octopi Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps with hands at side -Perform 5-10 reps with pvc, bar, or light weight Then, Split Jerk (scale with push jerk) 3-3-3-3 Weight by feel -Don’t increase weight unless it looks/feels good. WOD Complete 4 sets, Not for Time: Single-Arm DB Row x 8 Reps Each Arm @20X0 L-seated DB Press x 5 Reps or Strict HSPU x 5 Reps Bike or Row x 10 Cals at a Moderate Pace Strict Supine Pull-Ups or Weighted Supine Pull-Ups x 3-5 RepsRead more

Dungeness & Octopi Complete 4 Sets of: Pause Front Squats x 4 Reps @ 22X1 Box Jumps x 3 Reps, Step down and reset after each jump WOD Dungeness Complete 4 Sets for Max Reps: 30 Seconds of Rowing or Biking for Calories Rest 30 Seconds 30 Seconds of Stationary Dips Rest 30 Seconds 30 Seconds of Alternating Reverse Lunges Rest 30 Seconds Octopi Complete 4 Sets for Max Reps: 30 Seconds of Rowing or Biking for Calories Rest 30 Seconds 30 Seconds of Ring Dips Rest 30 Seconds 30 Seconds of Alternating Pistols Rest 30 Seconds Accessory 200 Meter Medball Pec WalkRead more

Strength/Skill Dungeness 3 Sets, Not for Time: D-Ball Carry x 100 Meters Rope Pulls from the Ground x 3 Reps OH Plate Sit-Ups x 10-15 Reps Octopi 3 Sets, Not for Time: D-Ball Carry x 100 Meters Rope Climbs x 2-3 Reps OH Plate Sit-Ups x 10-15 Reps WOD Dungeness & Octopi 12 Minute AMRAP: 200 Meter Run 10 Deadlifts 165/110 5 Hang Power Cleans 165/110Read more

Dungeness & Octopi Strength/Skill Back Squat 5 @ 75% 4 @ 80% 2 @ 85% 2 @ 85% 2 @ 85% WOD “Fran” Complete the following for time: 21-15-9 Thrusters 95/65 Pull-ups Compare to: 2/5/2019Read more

WOD Teams of two, one person working at a time, complete the following for time: 50 Partner Med Ball Sit-Ups 20/14 160 Wall Balls 50 Partner Med ball Sit-Ups Med Ball Hill RunRead more