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
 

Comment