WOD Dungeness & Octopi EMOM for 24 Minutes (6 sets): Minute 1 – Ground-to-Overhead x 3 reps @ 70-75% of Clean & Jerk Minute 2 – Single Arm DB Row x 6 reps each arm Minute 3 – Stationary Dips x 5-10 reps Minute 4 – DB Burpee Box Step-overs x 5 reps 45/35 each hand 20″ boxRead more

Dungeness & Octopi Strength/Skill Front Squat 15 minutes to build to a heavy single WOD Complete Three rounds for time: Run 400 Meters 8 Front Squats – from the ground 195/135 (or scale to 75-80% of today’s single)Read more

Strength/Skill Dungeness 3 rounds not for time: Toes-to-rings x 5-10 reps HS hold against wall x 10-20 seconds Chest-to-bar Pull-ups x 5 reps Octopi 3 rounds not for time: Skin the cat x 2-3 reps Freestanding HS hold x 3 attempts Bar Muscle-up x 2-3 reps WOD Dungeness Complete the following for time: 40 Calorie row 20 Deadlifits 225/155 7 DB Push press 50/35 each hand 15 Deadlifits 7 DB Push press 50/35 each hand 10 Deadlifits 7 DB Push press 50/35 each hand Octopi Complete the following for time: 40 Calorie row 20 Deadlifits 225/155 12/7 Strict HSPU 15 Deadlifits 12/7 Strict HSPU 10 Deadlifits 12/7 Strict HSPURead more

Dungeness & Octopi Strength/Skill Back Squat 8 sets of 3 reps @ 73% WOD 10 Minute AMRAP: 15 KBS 53/35 20 Air Squats 40 Double-UndersRead more

WOD Teams of two, one person working at a time, complete the following for time: 400 Meter Farmer Carry 70/53 (complete the walk together with partner carrying at a time) 80 Pull-ups 60 Burpees 40 Box Jump-Overs 20 Man makers 50/35Read more