STUDIO CITY
STRENGTH
Deadlift
Set 1 - 10 reps @ 31X1*
Set 2 - 10 reps @ 31X1
Set 3 - 10 reps @ 31X1
Set 4 - 8 reps @ 31X1
Set 5 - 6 reps @ 31X1
*31X1= 3 counts down, 1 count at bottom, eXplode up, hold 1 count between reps
-NO DROPPING DEADLIFT AT TOP!-

SUPERSET WITH:
Strict Press
5 x 3
building to heaviest set of 3

WOD
“GUN RUNNER”
3 – 4 minute Rounds**
3 POWER CLEAN (155/105)
6 TOES TO BAR
9 AIR SQUATS
**REST 1 MINUTE BETWEEN ROUNDS
Record your score in max # of reps performed 

ACCESSORY 
ROW 2000 M FOR TIME


HERMOSA BEACH
STRENGTH
Strict Press
4 x 7 @ 70-75%

WOD 
Part A
Interval Row
5 x 250 meters
60 sec rest between sets

Part B
4 Rounds - for completion:
10 Bench Press
5R/5L Turkish Get Up
 

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