Dungeness & Octopi Strength/Skill Split Jerk Footwork -Chalk feet jumping and landing positions -Perform 10 perfect reps without any weight -Perform 5-10 reps with bar or light weight Then, Complete 5 Sets of: Clean & Jerk x 2 Reps @ 80% ___________________________________________________________________________________ WOD Complete 4 Sets, not for time: Skin the Cat x 2-3 Reps (Scale with Toes-to-Rings) Single Arm DB Row x 6 Reps each arm @20X1 Alternatng Pistols or DB Box Step-Ups x 10 Reps KB Farmer Carries x 100 MetersRead more

Dungeness & Octopi Strength/Skill Bench Press 15 Minutes to build to a Heavy Single ___________________________________________________________________________________ WOD 14 Minute AMRAP: 20 Sit-ups 10 Deadlifts 225/155 15 Air Squats 20 Double-unders Compare to: 7/18/2018Read more

Strength/Skill Dungeness Complete 4 sets, not for time: Wall Walks x 2-3 Reps Push-Ups x 10-20 Reps Turkish Sit-ups x 3 Reps Each Side ___________________________________________________________________________________ Octopi Complete 4 sets, not for time: HS Walk x Max Distance Defecit Push-Ups x 10-20 Reps Turkish Get-ups x 2 Reps Each Arm ___________________________________________________________________________________ WOD Dungeness & Octopi Complete 4 Rounds for time: 5 Shoulder-to-Overhead 155/105 10 Burpess Over the Bar 8 Minute Time CapRead more

Dungeness & Octopi Strength/Skill Back Squat 7-7-7-7 Perform all sets @ 60-65% ___________________________________________________________________________________ WOD 9 Minute AMRAP: 7 Hang Power Cleans 135/95 7 Front Squats 7 C2B Pull-Ups  Read more

WOD In teams of two, with one person working at a time, complete a 20 Minute AMRAP of the following: Run 200 Meters (Together) 30 Wall Balls 20/14 30 Partner Medicine Ball Sit-UpsRead more