STUDIO CITY
STRENGTH
FRONT SQUAT
1 x 3 @ 70%
1 x 3 @ 80%
2 x 3 @ 90%

TEAM WOD | TEAMS OF 3
1500 meter row (500 meters each) 
60 kettlebell swings (32/24)
30 wall balls each (20/14)
60 dumbbell snatch (55/45)
1500 meter row (500 meters each)
*While one teammate rows, another teammate must hold the bar in the hang position @ (185/125)
**Athletes may not move on to the snatches until everyone on the team has finished the wall balls
***NO MORE THAN 24 PEOPLE PER CLASS

ACCESSORY
4 sets of:
1 minute d-ball bear hug
10 GHD situps


HERMOSA BEACH
"Napoleon Barbell Club"
TEAM WOD | TEAMS OF 2
2x AMRAP in 9 minutes
rest 4 minutes in between AMRAPs
20 Power Snatch (95/65)
20 Overhead Squat (95/65)
20 Deadlift (225/155)
20 Box Jumps (24/20)
20 Power Cleans (95/65)
20 Front Squats (95/65)
20 Deadlift (225/155)
20 Box Jumps (24/20)

Total Rounds + Reps

one person working at a time
 

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