Dungeness & Octopi Strength/Skill Push Jerk 5-3-3-2-2 Build Throughout WOD EMOM for 21 Minutes (7 Sets): Minute 1 – DB lunges x 10 reps 50/35 each arm, along side body Minute 2 – Burpee Box Jumps x 7 reps 24/20 Minute 3 – Strict HSPU x 5-10 reps (scale with L-Seated DB Press x 5)Read more

Strength/Skill Dungeness Power Clean 3-3-3-3-3 Octopi Clean 3@75% 3@80% 2@85% 3@75% 3@70% -Reset after each rep. Do not complete as touch-n-go. WOD Dungeness & Octopi Complete the following for time: 200 Meter KB Farmer Carry 70/53 10 Man Makers 50/35 25 Hang Power cleans 135/95Read more

Dungeness & Octopi Strength/ Skill 5 rounds not for time: Unsupported Seated Strict Press x 5 reps Banded Pull-downs x 8 reps @1113 OH Plate sit-ups x 10 reps WOD Dungeness Complete an 8 Minute AMRAP: 10 Stationary Dips 10 KBS 53/35 20 Double-unders Octopi Complete an 8 Minute AMRAP: 10 Ring Dips 10 KBS 70/53 20 Double-undersRead more

Dungeness & Octopi Strength/Skill Back Squat 10 sets of: 3 Reps @ 75% WOD Complete a 15 Minute AMRAP: 200 Meter run 20/15 Push-ups 15 Pull-upsRead more

WOD 8&9 AM In teams of two, alternate movements to complete a 20 Minute AMRAP: 10 Wall balls 15 KBS 53/35 10 Burpees   CrossFit Kids @ 10 AMRead more