Strength
OHS
7 x 4 @70%

WoD
4 Rounds
10 Hang Squat Cleans (95/65)
20 Push Ups
400m Run
SCORE: Time

STUDIO CITY
STRENGTH
BACK SQUAT [EVERY 2 MINUTES]

SET 1 ~ 6 @ 65%
SET 2 ~ 4 @ 75%
SET 3 ~ 2 @ 80%
SET 4 ~ 2 @ 85%
SET 5 ~ 1 @ 90%
SET 6 ~ MAX EFFORT @ 80% (No pausing at the top position, try and go continuous) 
Record your loads…. Plus your last set

WOD
EVERY 3 MINUTES FOR 15 MINUTES: [5 SETS]
ROW 250M /200M
8 FRONT SQUATS (155/105) weight taken from ground
10 TOES TO BAR 

ACCESSORY
200 METERS FARMER’S CARRY
THEN 3 SETS
10 LAT PULL-DOWNS WITH A BAND
10 BAND PULL APARTS


HERMOSA BEACH

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