Dungeness & Octopi Complete 4 Sets of: Pause Front Squats x 4 Reps @ 22X1 Box Jumps x 3 Reps, Step down and reset after each jump WOD Dungeness Complete 4 Sets for Max Reps: 30 Seconds of Rowing or Biking for Calories Rest 30 Seconds 30 Seconds of Stationary Dips Rest 30 Seconds 30 Seconds of Alternating Reverse Lunges Rest 30 Seconds Octopi Complete 4 Sets for Max Reps: 30 Seconds of Rowing or Biking for Calories Rest 30 Seconds 30 Seconds of Ring Dips Rest 30 Seconds 30 Seconds of Alternating Pistols Rest 30 Seconds Accessory 200 Meter Medball Pec WalkRead more

Strength/Skill Dungeness 3 Sets, Not for Time: D-Ball Carry x 100 Meters Rope Pulls from the Ground x 3 Reps OH Plate Sit-Ups x 10-15 Reps Octopi 3 Sets, Not for Time: D-Ball Carry x 100 Meters Rope Climbs x 2-3 Reps OH Plate Sit-Ups x 10-15 Reps WOD Dungeness & Octopi 12 Minute AMRAP: 200 Meter Run 10 Deadlifts 165/110 5 Hang Power Cleans 165/110Read more

Dungeness & Octopi Strength/Skill Back Squat 5 @ 75% 4 @ 80% 2 @ 85% 2 @ 85% 2 @ 85% WOD “Fran” Complete the following for time: 21-15-9 Thrusters 95/65 Pull-ups Compare to: 2/5/2019Read more

WOD Teams of two, one person working at a time, complete the following for time: 50 Partner Med Ball Sit-Ups 20/14 160 Wall Balls 50 Partner Med ball Sit-Ups Med Ball Hill RunRead more

Holiday Schedule: 7/5 – No 5&6 am classes. All other classes on normal schedule. Strength/Skill Dungeness Complete 5 Sets: High Hang Power Snatch x 3 Reps Octopi Complete 5 Sets: High Hang Snatch x 3 Reps WOD Dungeness & Octopi Complete the Following for Time: 100 Meter D-Ball Carry 100/70 400 Meter Run 50 KBS 53/35 25 Burpee Box-Jumps 20/14Read more