Dungeness & Octopi Strength/Skill Push Press 3-3-3-3-3 @ 00X3 Build Throughout, add a little from last week if possible. WOD Complete the Following for Time: 60 Calorie Row 30/25 Stationary Dips 40 Wall Balls 20/14 30 Burpees 16 Minute Time CapRead more

Strength/Skill Dungeness & Octopi 3 Sets, Not for Time: Split Squats x 10 Reps, each legDouble Arm Overhead Carry w/ DB or KB x 100 feetHandstand Hold (Wall or Freestanding) or Plank Hold x Accumulate 15-30 Seconds WOD Dungeness Complete 4 sets Against a 2 Minute clock: Run 200 Meters Strict Pull-ups x max reps Rest 1 minute between sets Octopi Complete 4 sets Against a 2 Minute clock: Run 200 Meters Weighted Strict Pull-ups x max reps 25/15 Rest 1 minute between sets Compare to 6/20/2018Read more

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 Perform all sets @ 77% WOD Complete the following for time: 15-12-9-6-3 Hang Power Cleans 95/65 Thrusters Compare to: 1/2/2019Read more

WOD Teams of two, one person working at a time, alternate movements to complete a 20 Minute AMRAP: Row 15 or Bike 12 Calories 20 Walking Lunges 15 Wall Balls 20/14Read more

Dungeness & Octopi Strength/Skill Deadlift Complete 6 Sets of: 4 reps @ 80-85% of your three Rep Max from three weeks ago WOD Complete a 12 Minute AMRAP: 800 Meter Run Then, with the remaining time complete as many rounds of: 20/15 Hand Release Push-Ups 15 Straight Leg Sit-Ups 10 Kettle Bell Swings 53/35Read more