Dungeness & Octopi Strength/Skill Bench Press 15 Minutes to build to a Heavy Single ___________________________________________________________________________________ WOD 14 Minute AMRAP: 20 Sit-ups 10 Deadlifts 225/155 15 Air Squats 20 Double-unders Compare to: 7/18/2018Read more

Strength/Skill Dungeness Complete 4 sets, not for time: Wall Walks x 2-3 Reps Push-Ups x 10-20 Reps Turkish Sit-ups x 3 Reps Each Side ___________________________________________________________________________________ Octopi Complete 4 sets, not for time: HS Walk x Max Distance Defecit Push-Ups x 10-20 Reps Turkish Get-ups x 2 Reps Each Arm ___________________________________________________________________________________ WOD Dungeness & Octopi Complete 4 Rounds for time: 5 Shoulder-to-Overhead 155/105 10 Burpess Over the Bar 8 Minute Time CapRead more

Dungeness & Octopi Strength/Skill Back Squat 7-7-7-7 Perform all sets @ 60-65% ___________________________________________________________________________________ WOD 9 Minute AMRAP: 7 Hang Power Cleans 135/95 7 Front Squats 7 C2B Pull-Ups  Read more

WOD In teams of two, with one person working at a time, complete a 20 Minute AMRAP of the following: Run 200 Meters (Together) 30 Wall Balls 20/14 30 Partner Medicine Ball Sit-UpsRead more

Dungeness & Octopi Strength/Skill OHS 3-3-3-3-3 – Build Throughout ___________________________________________________________________________________ WOD 9 Minute AMRAP: 12 Hang Power Snatches 75/55 24 Double-Unders -While using the smaller plates, please don’t drop the bars from overhead.Read more