Strength/Skill Dungeness 3 rounds not for time: Toes to Rings x 5-10 reps Dips x 10-12 reps Single arm DB row x 6 reps each arm @ 20X1 Octopi 3 rounds not for time: Skin the Cat x 3 reps Ring Dips x 10-12 reps Single arm DB row x 6 reps each arm @ 20X1 WOD Dungeness 4 sets for max reps, each against a 3-minute running clock: Row 500 Meters Push Press x Max Reps 115/75 Rest 3 minutes between sets Octopi 4 sets for max reps, each against a 3-minute running clock: Bike 20 Calories Strict Handstand Push-Ups x Max Reps Rest 3 minutes between setsRead more

Dungeness & Octopi Strength/Skill Back Squat 10-10-10 – Build Throughout WOD 10 Minute AMRAP: 15 KBS 53/35 20 Air Squats 40 Double-Unders Compare to: 7/9/2018Read more

WOD Teams of two, complete 5 rounds for time: 50 Calorie Row 50 BurpeesRead more

Dungeness & Octopi Strength/Skill Overhead Squat 12 Minutes to build to a heavy single OR work on technique WOD Choose one of the following to complete for time: Run 1 Mile OR Row 2K Meters Or Bike 120/100 calories Compare to: 7/20/2018Read more

WOD Dungeness 22 Minute AMRAP: 3 C2B Pull-Ups 3 Deadlifts 275/190 5 Wall Balls 20/14 7 Push-Ups Octopi 22 Minute AMRAP: 1 Muscle-Up (Bar OR Rings) 3 Deadlifts 315/220 5 Wall Balls 20/14 7 Push-Ups      Read more