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STUDIO CITY

“The Wild Bunch”
2 rounds :

Amrap 3 minutes :
Partner 1 : Row 250 meters
Partner 2 : Hold Bar in Hang Position
In time remaining:
MAX Wall Balls (20/14)

Amrap 3 Minutes :
Partner 2 : Row 250 meters
Partner 1 : Hold Bar in hang position
In time remaining:
MAX DB Snatch (50/35)

Amrap 3 minutes :
Partner 1: Row 250 Meters
Partner 2 : hold Bar in Hang position
In time remaining :
MAX Bar Muscle Ups or Chest to Bar Pullups

Amrap 3 minutes :
Partner 2 : Row 250 meters
Partner 1 : Hold Bar in Hang position
MAX Synchronized Burpees

Rest 3 minutes … 
And then do it all over again

Each Bar Muscle Up = 5 reps
If the holder drops the bar the rower must stop rowing until the holder has picked the bar up


HERMOSA BEACH
STRENGTH
OVERHEAD SQUAT – Complete a set every 2 minutes for 16 minutes:
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

WOD
“Pull Anchor”
For time : (13 minute time cap)
Buy In: 100 Double Unders
3 rounds:
15 Chest to Bar Pull Ups
15 Hang Power Snatch (95/65)
Buy Out: 100 Double Unders 

ACCESSORY
20 second hollow body hold
20 second tight arch hold
20 second plank hold
20 l-sit hold
rest 1 minute 20 seconds

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