Dungeness & Octopi Strength/Skill Every 90 Seconds for 9 Minutes (7 Sets): Power Clean x 2 Reps – Build Throughout WOD Complete a 9 Minute AMRAP: 3 Hang Power Cleans 135/95 3 Burpee Box Jumps 24/20 6 Hang Power Cleans 6 Burpee Box Jumps 9 Hang Power Cleans 9 Burpee Box Jumps 12 Hang Power Cleans 12 Burpee Box JumpsRead more

Strength/Skill Dungeness 3 rounds not for time: Strict Knee Tuck Pull-up OR Kipping L-Pull-up x 3-5 reps Hand stand hold on wall x 15-30 seconds Single arm DB row x 6 reps each arm @ 20X1 Octopi 3 rounds not for time: Strict L-Pull-up x 3-5 reps reps Free standing handstand x 5 attempts Single arm DB row x 6 reps each arm @ 20X1 WOD Dungeness Complete 4 sets for max reps: 30 Seconds Row or Bike for Calories Rest 30 Seconds 30 Seconds DB Push Press 45/25 each arm Rest 30 Seconds 30 Seconds Strict Pull-ups Rest 30 Seconds Octopi Complete 4 sets for max reps: 30 Seconds Row or Bike for Calories Rest 30 Seconds 30 Seconds Strict HSPU Rest 30 Seconds 30 Seconds Strict Pull-ups Rest 30 SecondsRead more

Dungeness & Octopi Strength/Skill Box Squat 3-3-3-3-3 WOD Complete 3 rounds for time: 200 Meter Run 12 Toes-to-bar 8 Front Squats 155/105Read more

WOD Teams of two, complete a 20 Minute AMRAP of the following: 90 Double-Unders (scale with singles X 2) 60 KBS 50/35 30 Pull-UpsRead more

Dungeness & Octopi Strength/Skill Overhead Squat 3-3-3-3-3 – Build Throughout WOD 9 Minute AMRAP: 3 Hang Power Snatch 135/95 6 Toes-to-bar 9 Burpees over the barRead more