Teams of two, one person working at a time, complete the following for time: 400 Meter Farmer Carry 70/53* 50 Partner Medicine Ball Sit-ups 20/14 50 Push-Ups 50 Partner Medicine Ball Sit-ups 50 Push-Ups Farmers Market Medicine Ball Run 20/14* *For both the farmers carry and run, both partners will complete at the same time, but will hand off KB’s/ball as needed.Read more

Strength/Skill Dungeness Complete 7 Sets of: 3 Power Cleans + 3 Front Squats @ 75% of 1RM Power Clean Octopi Complete 7 Sets of: 3 Cleans + 3 Front Squats @ 75% of 1RM Clean WOD Dungeness Complete 5 Sets for Max Reps: 30 Seconds of Hang Power Clean 115/80 Rest 30 Seconds 30 Seconds of Stationary Dips Rest 30 Seconds Octopi Complete 5 Sets for Max Reps: 30 Seconds of Hang Power Clean 135/95 Rest 30 Seconds 30 Seconds of Ring Dips Rest 30 Seconds Accessory (optional) 3 Sets: DB Bench neutral grip x 8 Reps Single Arm DB Row x 6 Reps each armRead more

Strength/Skill Dungeness & Octopi Push Press 5-5-5-5 @ 65-70% of 1RM Push Press WOD 12 Minute AMRAP: 5 Shoulder to Overhead 155/105 20 Straight Leg Sit-Ups 200 Meter RunRead more

Strength/Skill Dungeness Complete 5 Sets 2 Power Snatch From Below the Knee + 2 OHS Build Throughout Octopi Complete 5 Sets 2 Snatch From Below the Knee + 2 OHS Build Throughout WOD Complete the Following for Time: Row 1,000 Meters 20 DB Burpee Step-Overs 50/35 20″ Box 30 Pull-Ups 40 Wall-Balls 20/14 15 Minute Time CapRead more

Strength/Skill Back Squat 5 sets of: 3 Reps @ 83% WOD Dungeness 10 Minute AMRAP: 10 KBS 53/35 10 Burpees 20 Double-Unders Octopi 10 Minute AMRAP: 10 KBS 70/53 10 Burpees 20 Double-UndersRead more