Sign-Up for Our Jingle Bell Run Team HERE! Strength/Skill Dungeness Complete the following, not for time: Strict C2B Pull-Ups x 4 reps Wall Walk x 4 Reps Strict C2B Pull-Ups x 3 reps Wall Walk x 3 Reps Strict C2B Pull-Ups x 2 reps Wall Walk x 2 Reps Strict C2B Pull-Ups x 1 rep Wall Walk x 1 Reps Octopi Complete the following, not for time: Weighted Strict Pull-Ups x 4 reps HS Walk x Max Distance Weighted Strict Pull-Ups x 3 reps HS Walk x Max Distance Weighted Strict Pull-Ups x 2 reps HS Walk x Max Distance Weighted Strict Pull-Ups x 1 rep (Heavy Single) HS Walk x Max Distance WOD Dungeness Complete 4 sets for max reps: 30 Seconds of Dips Rest 30 Seconds 30 Seconds of Single Arm Alternating DB Snatch 45/35 Rest 30 Seconds 30 Seconds of Burpees Rest 30 Seconds Octopi Complete 4...Read more

Dungeness & Octopi Strength/Skill Back Squat 2-2-2-2-2-2 @ 21X2 Preform all sets @ 77% WOD “Jackie” Complete the following for time: 1,000 Meter Row 50 Thrusters 45/35 30 Pull-upsRead more

WOD Teams of two, Complete the following for max reps: 5 Minutes of: Burpee Pull-ups Rest 2 Minutes 5 Minutes of: Rowing or Biking for calories Rest 2 Minutes 5 Minutes of: KBS 53/35 5 Minutes of: Push-ups Rest 2 MinutesRead more

Strength/Skill Dungeness Complete 5 sets of: Power Snatch x 3 Reps @ 70-75% Octopi Complete 5 sets of: Snatch x 3 Reps @ 70-75% WOD Dungeness Complete the following for time: 100 Wall Balls 20/14 Octopi “Karen” Complete the following for time: 150 Wall Balls 20/14Read more

Dungeness & Octopi Strength/Skill Push Press 3-3-3-3-3 @ 75% of 1RM WOD Dungeness Minute 1 – C2B Pull-Ups x 5 reps Minute 2 – L-seated DB Press x 5 Reps Minute 3 – Row x 12/10 Calories Octopi EMOM for 21 Minutes (7 Sets): Minute 1 – Muscle-ups (Bar or Rings) x 3-5 reps Minute 2 – Strict HSPU x 5-10 Reps Minute 3 – Bike x 10/8 CaloriesRead more