Strength/Skill Dungeness 3 rounds not for time: Tuck-ups x 10-15 reps Push-ups x 10-20 reps Strict Chest-to-bar Pull-ups x 5 reps Octopi 3 rounds not for time: V-ups x 10-15 reps Defecit Push-ups x 10-20 reps Strict Muscle-ups OR MU Negatives on low rings (false grip) x 3-5 reps WOD Against a 3-minute running clock, perform a total of 3 sets of: Run 400 Meters KBS x Max Reps Dungeness = 53/35 Octopi = 70/53 Rest 2 minutes between sets.Read more

Dungeness & Octopi Strength/Skill Back Squat 6@70% 5@75% 4@80% 3@85% WOD 9 Minute AMRAP: 7 Ground to Overhead 135/95 20 Double undersRead more

WOD In teams of two, complete three rounds for time : 400 Meter Run (together) 60 KBS 20/14 50 Push-UpsRead more

Dungeness & Octopi Strength/Skill Snatch Complete 5 sets: High hang + above knee + below knee WOD 4 sets not for time: Incline DB bench x 8 reps -neutral grip Deadlift x 5 reps Banded pull-aparts x 20 reps Single arm DB row x 6 repsRead more

Dungeness & Octopi WOD EMOM for 30 Minutes (10 sets): Minute 1 – Bike 10/8 cals OR Row 15/13 cals Minute 2 – DB Burpee Box Step-overs x 5 reps 45/35 each hand 20″ box Minute 3 – Wall Balls x 10-15 reps 20/14Read more