Dungeness & Octopi Strength/Skill Back Squat 5-5-5-5-5 Perform all sets @ 65% WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 12/26/2018Read more

Teams of two, complete a 20 Minute AMRAP: 400 Meter Run* 5 Pull-Ups10 Sit-ups15 Air Squats *One partner runs, while the other completes as many reps of the “work” as possible. Partners will alternate after each 400, and pick up where the other left off.Read more

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