STUDIO CITY

STRENGTH
Deadlifts
5 X 5 building up in weight on each set

*NO dropping the bar on the last rep. If you drop the bar you must run 400 meters immediately. 
**After each set of deadlifts perform 1 muscle up + 3 ring dips OR 5 ring dips

WOD
"Aero"
14 min AMRAP
20 kettlebell swings @ (24/16)
20 BOX JUMPS @ (20)
20 ab mat sit-ups
20 dumbbell step ups @ 20"/pick your poison on weight
200 meter run

ACCESSORY
5 X 10 GHD back extensions (slow)
THEN
20 turkish get ups (10 each arm) 


HERMOSA BEACH
ACCESSORY
3 x 60sec
Reverse Planks (35/25) 

WOD
2 Rounds for time:
12 Bar Muscle Ups
(24 Toes to Bar + 24 Pullups + 24 Pushups)
20 Power Cleans (135/95)
record time

SPRINT
1,000 meter Row
-Rest 3min-
then 500 meter Row
record both times
 

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