Strength/Skill Dungeness & Octopi Complete 5 Sets: Power Clean x 5 Reps Weight by feel WOD Complete the following for Time: 1,000 Meter Row Then, 4 Rounds 10 Deadlifts 225/155 20 Straight Leg Sit-Ups 15 Minute Time CapRead more

Strength/Skill Dungeness 4 Sets, Not for Time: Strict C2B Pull-Ups x 5-10 Reps Hollow Hold x 30 Seconds + Superman Hold x 30 Seconds DB Bench Press, Neutral Grip x 8 Reps Octopi 3 Sets, Not for Time: Strict Ring to Sternum Pull-ups, False Grip x 3-5 Reps Hollow Hold x 30 Seconds + Superman Hold x 30 Seconds DB Bench Press, Neutral Grip x 8 Reps WOD 13 Minute AMRAP: 40 Double-Unders 15/12 Hand Release Push-Ups 10 Chest-to-Bar Pull-UpsRead more

Dungeness & Octopi Strength/Skill Back Squat 6@70% 5@75% 4@80% 3@85% 1@90% WOD Complete Three Rounds for Time: 400 Meter Run 15 Burpees 15 Kettle-Bell Swings D + 53/35, O = 70/53 16 Minute Time CapRead more

WOD Teams of two, one person working at a time, complete the following for time: 2 Mile Relay Run (switch every 400 Meters) 40 D-Ball Ground to ShoulderRead more

WOD “Cindy” 20 Minute AMRAP: 5 Pull-Ups 10 Push-ups 15 Air SquatsRead more