STUDIO CITY
GYMNASTICS
Spend 15 minutes practicing handstand walking drills - wall walks, shoulder taps, holding a freestanding handstand with a spot etc. 

BENCHMARK WOD
"Nasty Girls"
3 ROUNDS FOR TIME:
50 air squats
7 muscle ups
10 hang power cleans @ (135/95)
*Advanced athletes may sub the air squats for pistols and do the regional nasty girls weight

ACCESSORY
Supinated strict pullups 8-7-6-6-5
Take 30 minutes to work on mobility
 


HERMOSA BEACH
STRENGTH
Spend 25 minutes to find your
5 Rep Max Back Squat
3 x 3 @ 50%
2 x 4 @ 60%
2 x 4 @ 70%
2 x 3 @ 80%
1 x 5 @ 85%
then continue with sets of 5 reps but only +10lbs

WOD
“Fight Gone Bad”
3 Rounds (60 seconds @ each station)
Wall Balls (20/14)
Sumo Deadlift High Pull (75/55)
Box Jumps (20/20)
Push Press (75/55)
Calorie Row
Rest

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