STUDIO CITY
BENCHMARK WOD
"Diane"
*11 Minute Time Cap*
21-15-9
Deadlifts @ (225/155)
Handstand Push-ups

REST 4:00

3 Sets for Separate Times:
500 Meter Row Sprint
*Rest 2-3 minutes between sets*

ACCESSORY
Practice butterfly pullups
5 sets of 5-7 reps
"be like Hayley"
400 meter pinch carry


HERMOSA BEACH
STRENGTH
Every minute on the minute for 18 minutes:
1 Deadlift
1 Power Clean
1 Front Squat
1 Split Jerk
All @ 60%
*If the bar is Dropped, remove 10 pounds

WOD
“Brain Bucket”
AMRAP in 18 minutes:
250 meter Row
5 Handstand Push-Ups
10 Toes to Bar
15 Burpees
20 Kettlebell Swings (53/35)
25 Wall Balls (20/14)
 

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