STUDIO CITY
WOD
“CERSEI’S REVENGE”
With a continuously running clock complete 5 THRUSTERS every minute...
From 0:00-5:00 use (75/55)
From 5:00-10:00 use (95/65)
From 10:00-15:00 use (115/75)
Continue adding 20 lb. every 5 minutes for as long as you are able.
Post # of minutes completed

Time permitting complete ...
4 sets : 60 sec. Nose to Wall HS Hold 

ACCESSORY
(LAST DAY OF PULLUPS ) 
STRICT PULLUPS
9 - 9 - 8 - 7 - 6
10 bicep curls between each set


HERMOSA BEACH
STRENGTH
Front Squat
2 x 3 @ 70%
2 x 2 @ 80%
2 x 1 @ 85%
1 x 1 @ 90%
1 x Max Effort Reps @ 90% (2-3 reps)

WOD
Part A, for time:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Wall Balls (20/14)
Toes to Bar

Part B, for time:
500 meter Sprint on Rower

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