STUDIO CITY
Strength
Front Squat
8 x 4 @ 80%
+ 5-10lbs from last weeks #s

WOD for time:
21 Burpees
15 Thrusters (115/75)
9 Chest to Bar Pull Ups (advance athletes: Bar Muscle Ups)
600 meter Run
9 Chest to Bar Pull Ups (advance athletes: Bar Muscle Ups)
15 Thrusters (115/75)
21 Burpees

Accessory:
8 - 8 - 7 - 6 - 5
Kipping Chest to Bar
3 sets
30 sec Handstand Hold
20 sec L Sit Hold


HERMOSA BEACH
Strength
Deficit Deadlift (stand on blue plates)
6 x 3 @ 85% *descend with control

WOD
5 Rounds for time:
10 Hang Power Clean (95/65)
10 Alt Front Rack Lunges (95/65) (5L/5R)
10 Push Press (95/65)

 

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