Strength/Skill Dungeness 3 rounds not for time: Strict Knee Tuck Pull-up OR Kipping L-Pull-up x 3-5 reps Hand stand hold on wall x 15-30 seconds Single arm DB row x 6 reps each arm @ 20X1 Octopi 3 rounds not for time: Strict L-Pull-up x 3-5 reps reps Free standing handstand x 5 attempts Single arm DB row x 6 reps each arm @ 20X1 WOD Dungeness Complete 4 sets for max reps: 30 Seconds Row or Bike for Calories Rest 30 Seconds 30 Seconds DB Push Press 45/25 each arm Rest 30 Seconds 30 Seconds Strict Pull-ups Rest 30 Seconds Octopi Complete 4 sets for max reps: 30 Seconds Row or Bike for Calories Rest 30 Seconds 30 Seconds Strict HSPU Rest 30 Seconds 30 Seconds Strict Pull-ups Rest 30 SecondsRead more

Dungeness & Octopi Strength/Skill Box Squat 3-3-3-3-3 WOD Complete 3 rounds for time: 200 Meter Run 12 Toes-to-bar 8 Front Squats 155/105Read more

WOD Teams of two, complete a 20 Minute AMRAP of the following: 90 Double-Unders (scale with singles X 2) 60 KBS 50/35 30 Pull-UpsRead more

Dungeness & Octopi Strength/Skill Overhead Squat 3-3-3-3-3 – Build Throughout WOD 9 Minute AMRAP: 3 Hang Power Snatch 135/95 6 Toes-to-bar 9 Burpees over the barRead more

Dungeness & Octopi Strength/Skill Complete 5 sets: 2 Push-Press + 2 Push Jerks WOD Row 500 meters for time (max effort) Then, Row the amount of time it took your first effort. Record the distance. Then, Row the distance you completed during your second effort. Record the time it takes. Score example: 1:40, 480, 1:45Read more