Warm-up 3 Sets: 125 Meter Row10 Knee Hug to Lunge10 Power Jumps WOD Dungeness Complete the Following for Time: 2,000 Meter Row50 Alternating Reverse Lunges20 Power Cleans 155/105 18 Minute Time Cap ______________________________________________________________________________ Octopi Complete the Following for Time: 2,000 Meter Row30 Alternating Pistols20 Power Cleans 185/125 18 Minute Time CapRead more

Warm-up 3 Sets: 10 Sit-ups10 Air squats3 Inchworms WOD 18 Minute AMRAP: 500 Meter Row10 Burpees Over the RowerRead more

Warm-Up 3 Sets: 10 Knee Hug to Lunge10 Med ball Cleans10 Med ball Front Squats WOD 0:00 – 15:00 Build to a heavy Clean at 15:00, Medicine Ball Hill Run 20/14 Score = Clean Weight, Run TimeRead more

Warm-Up 3 Sets: 10 Dynamic Pigeon10 Air Squats10 Pineapple Pickers Strength/Skill Back Squat 5@70%4@75%3@77%2@80%2@80%2@80% WOD Octopi Complete 3, 3 Minute AMRAPS: 5/3 Strict HSPU15 KBS 53/35 Rest 1 minute between each AMRAP ____________________________________________________________________________ Dungeness Complete 3, 3 Minute AMRAPS: 5 L-Seated DB Strict Press 25/2015 KBS Rest 1 minute between each AMRAPRead more

Warm-Up 3 Sets: 5 Calorie Row10 Air Squats10 Step-Ups WOD Complete the Following For Time: 60 Calorie Row15 DB Front Squats 50/3515 DB Burpee Box Step-Over 50/3540 Calorie Row15 DB Front Squats 50/3515 DB Burpee Box Step-Over 50/3520 Calorie Row15 DB Front Squats 50/3515 DB Burpee Box Step-Over 50/35 20 Minute Time CapRead more