Dungeness & Octopi Strength/Skill Back Squat 6@70% 5@75% 4@80% 3@85% WOD 9 Minute AMRAP: 7 Ground to Overhead 135/95 20 Double undersRead more

WOD In teams of two, complete three rounds for time : 400 Meter Run (together) 60 KBS 20/14 50 Push-UpsRead more

Dungeness & Octopi Strength/Skill Snatch Complete 5 sets: High hang + above knee + below knee WOD 4 sets not for time: Incline DB bench x 8 reps -neutral grip Deadlift x 5 reps Banded pull-aparts x 20 reps Single arm DB row x 6 repsRead more

Dungeness & Octopi WOD EMOM for 30 Minutes (10 sets): Minute 1 – Bike 10/8 cals OR Row 15/13 cals Minute 2 – DB Burpee Box Step-overs x 5 reps 45/35 each hand 20″ box Minute 3 – Wall Balls x 10-15 reps 20/14Read more

Dungeness & Octopi Strength/Skill Every 2 minutes, for 10 minutes (5 sets): Front Squat x 3 reps @ 80% WOD Dungeness Complete the following for time: 12 Man Makers 45/25 Then, 4 Rounds: 5 Strict Pull-ups 7 Burpees Octopi Complete the following for time: 12 Man Makers 50/35 Then, 4 Rounds: 5 Strict C2B Pull-ups 7 BurpeesRead more