Strength/Skill Dungeness 3 rounds not for time: Toes to Rings x 5-10 reps Wall Walks x 3 reps Supine Barbell Row row x 6 reps @ 20X1 Octopi 3 rounds not for time: Skin the Cat x 3 reps HS Walk x 25 feet Supine Barbell Row row x 6 reps @ 20X1 WOD Dungeness Complete Four Sets for Max Reps: 30 Seconds of Stationary Dips Rest 30 Seconds 30 Seconds of Alternating Single Arm DB Snatch 50/35 Rest 30 Seconds 30 Seconds of Rowing for calories Rest 30 Seconds Octopi Complete Four Sets for Max Reps: 30 Seconds of Ring Dips Rest 30 Seconds 30 Seconds of Alternating Single Arm DB Snatch 70/50 Rest 30 Seconds 30 Seconds of Rowing for calories Rest 30 SecondsRead more

Dungeness & Octopi Strength/Skill Back Squat 5-5-5-5-5 @ 65% WOD Complete 3 rounds for time: 50 Double-unders 15 Thrusters 95/65 10 Burpees over the barRead more

WOD Teams of two,one person working at a time, complete a 20 Minute AMRAP of: 400 Meter Run (together) 50 Sit-ups 50 KBSRead more

Strength/Skill Dungeness Complete 7 sets of: Power Snatch High Hang + Above knee – Build Throughout Octopi Complete 7 sets of: Snatch High Hang + Above knee – Peform all sets between 55%-65% of 1RM Snatch WOD Complete a 9 Minute AMRAP: 5 Toes-to-Bar 7 OHS 95/65 9 Burpees Over the BarRead more

Strength/Skill Dungeness & Octopi Push Jerk 3-3-3-3-3 WOD 16 Minute AMRAP: 5 Single arm DB Hang Clean to Overhead – Right Arm D = 40/20 O = 50/35 5 Single arm DB Hang Clean to Overhead – Left Arm 10 Wall Balls 20/14 20 Walking LungesRead more