STUDIO CITY
SKILL
Practice Rope Climbs

TEAM WOD | TEAMS OF 2
"Nyquist"
In 11 minutes complete the following:
As Many WALL BALLS (20/14)**
**every time a teammate breaks they must perform the following penalty before continuing the wall balls:
5 Power Snatch (95/65)
7 Burpees
9 Russian Kettlebell Swing (32/24)

- one athlete performing wall balls at a time
- athletes may start wall balls while other is completing penalty

SCORE
# of Wall Balls achieved


HERMOSA BEACH
TEAM WARM UP
Spend 18 minutes
Extreme Tic-Tac-Toe
Move Buy In: 8 Kettlebell Swings (1.5/1)
Move Buy Out: 8 Thruster (95/65)

TEAM WOD | TEAMS OF 2
AMREP in 18 minutes
Buy In: Each team member must perform
1 Bear Complex (7 sets) (135/95)
Power Clean
Front Squat
Push Press
Back Squat
Behind the Neck Push Press
**sets may be broken up any way possible but barbell(s) cannot touch the ground
Penalty: 400 meter Run together every time barbell touches the ground.
then... (one person working at a time)
100 Wall Balls (20/14)
100 Pull Ups
100 Handstand Push Ups

SCORE
Total Reps

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