Strength/Skill Dungeness 3 rounds not for time: L-Sit or progression x 30 seconds Wall Walk x 3 reps Chest-to-bar Pull-ups x 5 reps Octopi 3 rounds not for time: L-Sit x 30 seconds HS walk x max distance Muscle-up (Bar or rings) x max reps WOD Dungneness Complete the following for time: 50 Calorie Row Then, 3 rounds of 12 Pull-ups 10 DB Push-Press 50/35 Octopi Complete the following for time: 50 Calorie Row Then, 3 rounds of 12 C2B Pull-ups 10 Strict HSPURead more

Dungeness & Octopi Strength/Skill Back Squat 10@50% 8@60% 6@70% 4@75% WOD Complete 5 Rounds for time: 10 Hang Power Snatches 95/65 30 Double-undersRead more

WOD “Lynne” Five rounds for max reps of: Bench press (RX=body weight men, 3/4 body weight women) Pull-ups Rest as needed between movements Score = total BP, Total PU Compare to: 3/3/2018Read more

Dungeness & Octopi Strength/Skill Overhead Squats 3-3-3-3-3 Build Throughout WOD Choose one of the following to complete for time: Run 1 Mile OR Row 2K Meters Or Bike 120/100 calories Compare to: 4/13/2018Read more

Dungeness & Octopi WOD EMOM for 21 minutes (7 sets): Minute 1 – DB Walking Lunges x 10 reps 50/35 Minute 2 – Burpee Pull-Ups x 5 reps (Choose a bar at least 6″ above reach) Minute 3 – Parralette Pass-Throughs x 10 repsRead more