STUDIO CITY
GYMNASTICS
Handstand walking practice
BENCHMARK WOD
"DIANE"
21-15-9
Deadlifts @ (255/155)
Handstand pushups
THEN:
Complete 3 sets of max kipping pull-ups with as much rest in between as needed
ACCESSORY
5 sets:
10 back extentions
10 slow straight leg sit-ups
HERMOSA BEACH
STRENGTH
Thrusters
6 x 3 as heavy as possible
*focus on technique/speed/torso/leg strength
**all sets at the heaviest weight possible
***Do not drop the weights or set doesn't count
****Rest often
Score: Same weight for all sets
WOD
"Fran"
21 - 15 - 9
Thrusters (95/65)
Pull Ups