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STUDIO CITY

Back Squat

5-5-5-5-5

Complete a set every 3 minutes starting with 60 % of your 1RM and ending at 80%

WOD

“Viking Invasion,2019”

In 12 minutes :

Row 1,000 meters

Then in time remaining:

10 Strict Pullups

15 DB Strict Presses (35/25)

20 BB Front Racked Step Back Lunges (95/65)

Accessory

Practice L-sit Holds 5 minutes

Practice L-sit Pullups 5 minutes

Practice Freestanding Handstand Hold 5 minutes

HERMOSA BEACH
STRENGTH
Snatch Grip Deadlift
Every 2:30 minute for 5 sets:
4 reps @ 80-85%

WOD
AMRAP in 14 minutes:
8 Deadlift (115/85)
4 Hang Power Snatch (115/85)
16 Wall Ball (20/14)
32 Double Unders

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