Strength/Skill Deadlift 15 Minutes to build to a heavy triple @ 20X1 WOD Complete one of the following for time: Run 1 Mile or Row 2,000 Meters or Bike 100 Calories Compare to 2/1/2019Read more

Strength/Skill Dungeness & Octopi Complete 5 Sets: Hang Power Snatch from above knee x 3 Reps WOD Complete 4 Rounds for time: 20 Double-Unders15 Push Press 95/65 8 Minute Time Cap Accessory Complete 3 Sets, Not for Time: Single Arm DB Row x 6 Reps each arm @ 20X1Hollow Hold x Accumulate 30 SecondsDeficit Push-Ups x 5-15 Reps @ 21X1Read more

Strength/Skill Dungeness & Octopi Front Squats 5 Sets of: 4 Reps @ 22X1 (2 down, 2 at bottom, fast up, rest 1) Build Throughout WOD 15 Minute AMRAP: 4 Power Cleans 185/12516 Air Squats8 Toes-to-BarRead more

Strength/Skill Dungeness & Octopi 3 Sets, Not for Time: DB Bench Press, Neutral Grip x 8 RepsSingle Arm Front Rack Kettle Bell Carry x 50 Meters Each ArmReverse Snow Angels x 12 reps @ 3030 WOD Dungeness Complete 4 sets for Max Reps: 30 Seconds of Stationary Dips Rest 30 Seconds30 Seconds of Wall Balls 20/14Rest 30 Seconds30 Seconds of Kettle-Bell Swings 53/35Rest 30 Seconds Octopi Complete 4 sets for Max Reps: 30 Seconds of Ring Dips Stationary)Rest 30 Seconds30 Seconds of Wall Balls 20/14Rest 30 Seconds30 Seconds of Kettle-Bell Swings 70/53Rest 30 SecondsRead more

Dungeness & Octopi Strength/Skill Back Squat 10-10-10 Perform all sets between 55-65% WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/535/3 Strict C2B Pull-ups 7 Burpees Compare to: 1/21/2019Read more