Read about how & why we do box squats HERE Strength/Skill Dungeness 3 Sets, Not for Time: Farmer/Front Rack Carry x 100 Meters (alternate arms every 50 m) High Box Jumps x 3 Reps, Step Down Unsupported Seated Strict Shoulder Press x 3 Reps @30X3 Octopi 3 Sets, Not for Time: Farmer/Front Rack Carry x 100 Meters (alternate arms every 50 m) High Box Jumps x 3 Reps, Step Down Strict HSPU x 5 Reps @30X3 WOD Dungeness Complete 4 Sets: 30 Seconds of DB Deadlift 50/35 each arm Rest 30 Seconds 30 Seconds of DB Front Squat 50/35 each arm Rest 30 Seconds 30 Seconds of Hand Release Push-Ups Rest 30 Seconds Compare to: 4/9/2019 Octopi Complete 4 Sets: 30 Seconds of DB Deadlift 70/50 each arm Rest 30 Seconds 30 Seconds of DB Front Squat 70/50 each arm Rest 30 Seconds 30 Seconds of Deficit Push-Ups 45/25 plates...Read more

Dungeness & Octopi Strength/Skill Box Squat 3-3-3-3-3-3 @22X1 WOD 10 Minute AMRAP: 3 Shoulder-to-Overhead 155/105 6 Toes-to-Bar 12 Air SquatsRead more

WOD Teams of two, one person working at a time, complete a 20 Minute AMRAP: 120 Calorie Row 60 Burpees Over the Rower 80 KBS 53/35Read more

Strength/Skill Dungeness Complete 5 Sets: Hang Power Snatch from Above the Knee x 3 Reps Octopi Complete 5 Sets: Hang Snatch from Above the Knee x 3 Reps @ 65% WOD Dungeness 12 Minute AMRAP 5 Strict Pull-Ups 5 Deadlifts 225/155 10 Hand Release Push-Ups Octopi 12 Minute AMRAP 3 Weighted Strict Pull-Ups 25/15 5 Deadlifts 275/190 10 Defecit Push-Ups 45/35 lb. PlatesRead more

Dungeness & Octopi Strength/Skill Front Squat 4-4-4-4-4 @ 23X1 – Weight by Feel WOD Complete the Following for Time: 200 Meter Farmers Carry 70/53 500 Meter Row 40 Wall Balls 20/14 400 Meter Run 20 Burpee Box Jumps or Step-Ups 24/20 15 Minute Time CapRead more