Strength/Skill Dungeness Complete 3 Rounds, not for time: Medicine Ball Sit-Ups x 10-15 Reps Supine Ring Rows x 10 Reps @ 20×1 Dips x 10-15 Reps Octopi Medicine Ball Sit-Ups x 10-15 Reps Supine Ring Rows w/feet on box (only use box if you’re able to complet ful range and tempo) x 10 Reps @ 20×1 Weighted Dips x 5 Reps WOD Dungeness 10 Minute AMRAP: 8 Pull-Ups 10 Alternating Reverse Lunges 15/13 Hand Release Push-Ups Octopi 10 Minute AMRAP: 8 Pull-Ups 10 Alternating Pistols 15/13 Hand Release Push-UpsRead more

Strength/Skill Dungeness & Octopi Back Squat 4-4-4-4-4 Perform all sets @ 77% WOD Complete two rounds for time: 800 Meter Run 25 KBS 53/35 15 Pull-Ups 16 Minute Time CapRead more

WOD Teams of two, one person working at a time, complete the following for time: 100 Calorie Row 30 Burpees 100 KBS 53/35 30 Burpees 100 Wall BallsRead more

Strength/Skill Dungeness Power Snatch 4@70% 3@75% 2@80% 1@85% 3@75% Octopi Snatch 4@70% 3@75% 2@80% 1@85% 3@75% WOD “Newport Crippler” Complete the following for time: 30 Back Squats 225/155 1 Mile Run Compare to: 7/14/2019Read more

Strength/Skill Dungeness & Octopi Shoulder Press 15 Minutes to build to a heavy single WOD 9 Minute AMRAP: 3 Thrusters 95/65 3 Toes-to-Bar 6 Thrusters 6 Toes-to-Bar 9 Thrusters 9 Toes-to-Bar Keep increasing the reps by three until time expires.Read more