Strength/Skill Dungeness Complete 7 Sets of: 3 High Hang Power Cleans + 4 Front Squats @ 65% of 1RM Power Clean Octopi Complete 7 Sets of: 3 High Hang Cleans + 3 Front Squats @ 65% of 1RM Clean WOD Dungeness Complete an 8 Minute AMRAP: 15 KBS 53/35 10 Burpee Box Jumps 24/20 Octopi Complete an 8 Minute AMRAP: 15 KBS 70/53 10 Burpee Box Jumps 24/20Read more

Strength/Skill Dungeness 4 rounds not for time: Strict Supine C2B Pull-Ups x 5-10 reps Wall Walks x 3 reps Dips x 5-10 reps Octopi 4 rounds not for time: Weighted Strict Supine C2B Pull-Ups x 3 reps HS Walk x Max Distance Weighted Dips x 3 reps WOD Dungeness & Octopi Complete 3 Rounds for Time: Run 400 Meters 15 Deadlifts 225/155 15 Pull-UpsRead more

Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 @ 21X2 Preform all sets @ 75% WOD Complete the following for time: 15,12,9 Thrusters 135/95 Burpees Over the BarRead more

WOD In teams of two, one person working at a time, complete the following: 100 Calorie Row 100 KBS 53/35 100 Wall Balls 20/14 100 Walking LungesRead more

Strength/Skill Dungeness Complete 7 sets of: Power Snatch x 3 Reps @ 65-70% Octopi Complete 7 sets of: Snatch x 3 Reps @ 65-70% WOD Dungeness & Octopi Complete the following for time: 1 Mile Run Then, 3 Rounds of 5 Power Snatch 135/95 10 C2B Pull-Ups 20 Air Squats 18 Minute Time CapRead more