STUDIO CITY
TEAM WOD | TEAMS OF 4
"Iron Throne"
AMRAP in 20 minutes:

Athlete 1&2:
Will complete 500 Meters Row any way they like while...
Athlete 3&4:
30 synchronized Back Squats from floor (135/95)
30 Box Jump Overs (24/20)

**when the athletes are finished with the row; they will switch with the other two athletes and pick up on the Amrap from where they left off
**The box jump overs must be completed with one partner working at a time. The squats must be performed at the same time in order for them to count the reps.

SCORE: # of rounds completed as a team


ACCESSORY 
STRICT SUPINATED GRIP PULLUPS
9-8-7-7-6
PERFORM 2 DB MANMAKERS IN BETWEEN EACH SET
MAN MAKERS : DB TO FLOOR , PUSHUP , ROW LEFT, PUSHUP, ROW RIGHT
JUMP FEET TO HANDS , DB TO SHOULDER , DB SHOULDER TO OH


HERMOSA BEACH
STRENGTH
Find 10 Rep Max
STRICT PRESS

TEAM WOD | TEAMS OF 2
AMRAP in 20 minutes
one person working at a time
20 Lateral Burpees over Barbell
30 Overhead Squat (115/75)
40 Kettlebell Swings (1.5/1)
Run 100 meters Together
 

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