Warm-Up Complete 3 Sets: 5 Cal Ski10 Ring Rows10 Goblet Squats _______________________________________ Strength/Skill Hang Power Clean 5-4-4-3-3 – weight by feel _______________________________________ WOD Complete 5 Sets for Max Reps: :30 Pull-UpsRest :30:30 Ski for caloriesRest :30:30 Medicine Ball Sit-Ups 20/14Rest :30Read more

Strength/Skill Dungeness 3 Sets, Not for Time: D-Ball Carry x 100 MetersHigh Box Jumps x 3 Reps, Step DownWall Walks x 3 Reps ________________________________ Octopi 3 Sets, Not for Time: D-Ball Carry x 100 MetersHigh Box Jumps x 3 Reps, Step DownHS Walk x Max Distance _________________________________ WOD Dungeness Against a 2 Minute clock complete 4 total sets of: 15/13 Cal Row Push Press x Max Reps 115/80Rest 2 Minutes _______________________________________ Octopi Against a 2 Minute clock complete 4 total sets of: 15/13 Cal Row Strict HSPU x Max RepsRest 2 MinutesRead more

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats10 Ring Rows20 Single-Unders Strength/Skill Back Squat 4 @ 80%3 @ 85%2 @ 90%1 @ 95%1 @ 95% WOD Complete the following for time: 30-20-10 Front Squats 95/65BurpeesDouble-Unders 12 Minute Time CapRead more

Warm-Up 3 Sets: 125 Meter Ski or Row10 Pineapple Pickers10 Air Squats20 Mountain Climbers WOD In teams of two, one person working at a time, complete the following for time: 1,200 Meter Ski40 Burpees100 Wall Balls 20/1440 Burpees100 KBS 50/351,200 Meter Row 22 Minute Time CapRead more

Warm-Up 3 Sets: 10 PVC Passthrough Lunges:30 Plank or Handstand Hold:15 Bar Hang Strength/Skill Snatch Complete 5 Sets: Mid Thigh + Hang Below Knee + Ground Weight by feel WOD Complete the Following For Time: 21-15-9 Toes-to-BarAlternating Single Arm DB Snatch 50/35Read more