HAPPY HALLOWEEN
 


STUDIO CITY
STRENGTH
Squat Clean + Front Squat
Every 2 minutes complete a set at 75% of your 1 rep Squat Clean
1+3 x 2
2+3 x 2
3+2
4+1
5+0
*Squat Cleans are touch and go

WOD
"Viking Invasion"
12 Minute AMRAP
1000 meter row [buy in]
In remaining time:
6 strict pull-ups
10 strict press @ (75/55)
12 front rack lunges

ACCESSORY
5 sets:
8 dumbbell seated press
45 second hex. hold (as heavy as possible)


HERMOSA BEACH
STRENGTH
Back Squat
3 x 3 @ 50%
2 x 3 @ 60%
1 x 3 @ 70%
1 x 3 @ 80%
1 x 2 @ 85%
3 x 1 @ 90%
5 x 3 @ 85%

WOD
"SCREAMIN"
8 Rounds
2 Power Clean (115/75)
1 Front Squats (115/75)
1 Squat Clean (115/75)

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