STUDIO CITY
WOD
"Master Sword"

In 6 minutes ascend up the ladder in multiples of 3:
3 Dumbbell Alternating Snatch @ (50/35)
3 Toes to Bar
6 Dumbbell Alternating Snatch
6 Toes to Bar
*Continue up ladder until time is up*

At the 6:00 mark :
Run 600 Meters
Until 12:00 mark - whatever time you have left - REST

REPEAT 6 Minute Ladder starting back at the beginning

ACCESSORY
5-5-4-3-2
Strict Pull-ups or Ring Rows


HERMOSA BEACH
STRENGTH
Back Squat
10 x 2 @ 88% of new 1RM

WOD
“Zildjian”
Every 90 seconds for 9 minutes:
10 DB Snatch Right Arm (35/25)
10 DB Snatch Left Arm (35/25)
10 Burpees
3 Bar Muscle-Ups

SCORE: Reps (198 total possible reps)

 

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