STUDIO CITY
Open WOD 13.3
AMRAP x 12 Minutes
150 Wall Ball (20/14)
90 Double Under
30 Muscle Up

Accessory
Chest to Bar Pull Up
7 - 6 - 6 - 5 - 4
3 Sets:
:30 Handstand Hold
:20 L-Sit Hold


HERMOSA BEACH
Strength
5 Rounds
5 TEMPO DEADLIFTS (95/65)
7 sec decent to knee
5 sec pause at knee
7 sec decent to floor


BENCHMARK WOD
"Nicole"
AMRAP in 20 minutes
400 meter Run
Max Reps - unbroken Pull Ups

Score: # of runs / # of pull ups
IE: 8/104

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