STUDIO CITY
STRENGTH
Back Squat
Find a new 1 Rep Max  

WOD
“CAPSIZE” 
11 minutes to complete :
1 MILE RUN
in remaining time AMREP:
BURPEE BOX JUMPS  (24/20)

2 SCORES:
Mile time & total # of BURPEE BOX JUMPS 

ACCESSORY
EMOM for 12 minutes:
Minute 1 – 45 Second Hex Dumbbell Hold
(hold the DB in a claw grip by the head of the hex DB by your side)
Minute 2 – 12 GHD Sit-Ups
Minute 3 – 10 Bicep Curls (use barbell)


HERMOSA BEACH
STRENGTH
Back Squat
2 x 3 @ 50%
2 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 80%
1 x 3 @ 83%
4 x 3 @ 85%

ACCESSORY
Spend 8 minutes finding your
500 meter Row

WOD
"Beginning of the End"
EMOM for 10 minutes
i. 10 Hang Power Snatch (95/65)
ii. 10 Box Jumps + 10 Double Unders

Score: # of Successful Minutes
*Scale: Step Ups and/or 20 Single Unders

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