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Dungeness & Octopi Strength/Skill Back Squat 3-3-3-3-3 @ 75% WOD “Fran” Complete the following for time: 21-15-9 Thrusters 95/65 Pull-ups
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WOD Teams of 2, one person working at a time, complete the following for time: Row 150 Calories 100 Wall balls 20/14 50 Partner medball sit-ups 75 Burpees 50 Partner medball sit-ups 100 Wall balls 35 Minute Time Cap
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Dungeness & Octopi Strength/Skill Overhead Squats 5-5-5-5 Build Throughout WOD Complete the followig for time: Run 800 meters Then, 3 Rounds of 5 Power Snatch 135/95 15 Pull-ups 20 Air Squats 15 Minute Time Cap
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Yoga Thursday @ 4:30! Strength/Skill Jerk (Push Jerk or Split) 10 Minutes to build to today’s heavy single WOD EMOM for 18 Minutes (6 sets) Minute 1 – Jerk x 3 reps @ 75% of today’s heavy single Minute 2 – Single Arm DB Row x 5 Reps (each arm) Minute 3 – Dips x 10 reps
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Strength/Skill Dungeness Complete 6 sets: Hang Power Clean from below Knee + Power Clean Octopi Complete 6 sets: Hang Clean from below Knee + Clean WOD Dungeness & Octopi Complete 4 sets Against a 2 Minute clock: Run 200 Meters 15/12 Push-ups Hang Power Clean x max reps 135/95 Rest 2 minutes between sets
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