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STUDIO CITY

5 sets :

8 Double KB Snatches (Light)

1 Rope Climb

8 Supinated Bent row Barbell Rows @ 30X1 [Pull bar to nipple line; do not move neck to make pull happen]

WOD

“Hard Candy”

Row 500 meters

Then right into ..

30-20-10

Alternating DB Snatches (50/35)

15-10-5

Burpee Box Jumps (24/20)

Then right into …

400 meter Run

Accessory :

3 sets

Practice L-Pullups 5-reps

20 seconds free standing HS Hold




HERMOSA BEACH
SKILL
Ring Muscle Up

WOD
PART A
Every minute on the minute for 6 minutes:
5 unbroken, bodyweight Front Squats from the ground
---rest 3 minutes---
PART B
Row 1,200/1,000 meters*
*Every 3 minutes perform 2 Rounds of Cindy

"Cindy" (weightvest optional)
5 Pull Ups
10 Push Ups
15 Air Squats

(start Part B with 2 rounds of Cindy before starting on the row)

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