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STUDIO CITY
TEAM WOD | TEAMS OF 3
“Boats and Toads”
For time: (30 minute time cap)
50 - 40 - 30 - 20 - 10
Calorie Row 
Two-man Synchronized Alt Dumbbell Snatch (50/35)*

*2 teammates will go synchronized while one teammate rests; the synchronized/resting athletes may switch in and out but the reps will only count when the reps are performed synchronized with two team members

Directly into … 

50 - 40 - 30 - 20 - 10
Toes to Bar 
Power Snatch 

Round 1 : 75/55
Round 2 : 95/65
Round 3 : 115/80
Round 4 : 135/95
Round 5 : 155/105 

ACCESSORY
Cool Down- Run 1 mile


HERMOSA BEACH
STRENGTH
Build to a heavy Front Squat
then…
EMOM for 12 minutes:
M1: 3 Front Squats from the rack (same weight throughout)
M2: Max Reps unbroken Strict Pull Ups

WOD
AMRAP in 9 minute:
10 Back Rack Lunges (95/65)
3 Bar Muscle Ups
10 Front Squats (95/65)
3 Toes to Bar

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