Strength/Skill Dungeness Complete 3 Sets, Not for Time: Farmer Carry x 200 Meters OH Plate Sit-Ups x 10-15 Reps Unsupported Seated Strict Barbell Press x 5 Reps Octopi Complete 3 Sets, Not for Time: Farmer Carry x 200 Meters OH Plate Sit-Ups x 10-15 Reps Strict HSPU x 5-10 Reps WOD Complete the Following for Time: Dungeness 40 Calorie Row 40 Alternating DB Snatch 50/35 30 Alternating Reverse Lunges 30 Toes-to-Bar 14 Minute Time Cap Octopi 40 Calorie Row 40 Alternating DB Snatch 50/35 30 Alternating Pistols 30 Toes-to-Bar 14 Minute Time CapRead more

Dungeness & Octopi Strength/Skill Back Squat 10@65% 7@67% 6@75% 3@80% WOD 10 Minute AMRAP: 7 Front Squats 155/105 21 Double-Unders 7 C2B Pull-UpsRead more

WOD Teams of two, one person working at a time, complete the following for time: Row 5k (switch every 250 meters) Or Bike 120 Calories (Switch every 10 cals) You can also use today to make up “20.1”Read more

WOD Open Workout “20.1” Complete 10 Rounds for Time: 8 Ground-to-Overhead 95/65 10 Bar Facing Burpees 15 Minute Time CapRead more

Dungeness & Octopi Strength/Skill Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM Example 1: Minute 1 – 5 Pull-Ups Minute 2 – 10 Sit-Ups Example 2: Minute 1 – 3 Bar Muscle-Ups Minute 2 – 8 Alternating Pistols WOD Complete 4 Rounds, Not for Time: Farmer Carry x 100 Meters Bike or Row x 10-15 Calories Overhead Plate Sit-Ups x 10 Reps Push-ups or Defecit Push-ups x 10-15 Reps Go slow if you want to be rested for Friday’s Open workout. If not, complete for time.Read more