Dungeness & Octopi Strength/Skill 4 Sets, Not for Time: 1-Step Box Jump x 3 Reps (step down and reset after each jump) KB Box Step-Overs, Front Rack Position x 5 Reps Handstand Walk x 25- 50′ Or Wall Walks x 3 Reps WOD 10 Minute AMRAP: 30 Double-Unders 10 Toes-to-Bar 10 Power Cleans 155/105Read more

Dungeness & Octopi Strength/Skill Back Squat 7 sets of: 3 Reps @ 75% WOD Complete the following for time: Run 400 Meters 40 Walking Lunges 15/10 Push-ups 10 Squats Run 400 Meters 30 Walking Lunges 15/10 Push-ups 20 Squats Run 400 Meters 20 Walking Lunges 15/10 Push-ups 30 Squats Run 400 Meters 10 Walking Lunges 15/10 Push-ups 40 Squats 18 Minute time cap Compare to: 4/9/2018Read more

WOD Teams of two, one partner working at a time, complete the following for time: 80 Calorie Row 50 Sit-Ups 50 Wall Balls 20/14 40 Sit-Ups 40 Wall Balls Farmers Market Run carrying Medicine Ball * *Both partners complete the run at the same time and switch carrying the medicine ball as needed.Read more

Dungeness & Octopi Strength/Skill Push Press 15 Minutes to Build to a heavy single, or work on technique WOD Complete the following for time: Row 1,000 Meters Run “The Hill”Read more

Strength/Skill Dungeness Complete 7 Sets of: 3 Power Cleans + 3 Front Squats @ 70% of 1RM Power Clean Octopi Complete 7 Sets of: 3 Cleans + 3 Front Squats @ 70% of 1RM Clean WOD Complete 4 Sets, not for time: Skin the Cat x 2-3 Reps OR Toes-to-Rings x 5-10 Reps Barbell Row x 6 Reps @20X0 Dips x 8-15 Reps Split Squats x 8 Reps each legRead more