STUDIO CITY
STRENGTH
TEST 1 REP MAX SNATCH
SPEND 20 MINUTES - BUILD TO 1 REP MAX SNATCH

WOD
FOR TIME:
21 - 15 - 9
HANG SQUAT SNATCH (95/65)
15 - 12 - 9
STRICT PULL UPS**

** SCALE PULL UPS TO EITHER HALF KIPPING HALF STRICT OR THE LIGHTEST BAND POSSIBLE TO STILL MAKE THE REPS DIFFICULT.....AND ADVANCED STUDENTS SHOULD FOCUS ON CHEST 2 BAR PULL UPS


HERMOSA BEACH
SPRINT
2 x 500m Row

Record slowest time (include tenths place)
Rest 2 minutes...then....

STRENGTH
Barbell Z-Press
5 x 5 AHAP

WOD
0:00-5:00
20 Squat Cleans (135/95)
5:01-7:00
30 Box Jumps (24/20)
7:01-8:30
40 Push Press (75/55)
8:31-10:00
Max Effort Burpees

SCORE: # of Burpees
 

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