1496344439489.png

STUDIO CITY

Deadlift
3-3-3-3 ** 
ALL Sets must be performed at the same weight
NO DROPPING! 
**perform 8 strict ring dips after each set (if you need to use a band for the dips your score will still be RX ) 

Then… 

“Leathernecks”
Last Seen Nov.7.2017

For time :  
50 Box Jumps (24/20) 
25 HSPU  
40 Box Jumps  
20 HSPU
30 Box Jumps  
15 HSPU
20 Box jumps  
10 HSPU
10 Box Jumps  
5 HSPU 

**Scale HSPU with HS hold followed by seated DB press [11-15 minutes depending on skill of HSPU]
You may also scale the HSPU by reducing the number of reps to half (15-10-8-5-3) or (10-8-6-4-2) 

Accessory : 3 sets :
DB HEX CARRY 100 Meters
DB Waiter Walk right Arm 100 meters
DB Waitier Walk left arm 100 meters
Farmer Carry 100 meters


HERMOSA BEACH
STRENGTH
EMOM for 10 minutes:
M1: 3 Back Squats @ 80% tempo 20X1
M2: 5-10 strict Toes to Bar

WOD
3 Rounds for total time:
15 Burpees
10 Thrusters (95/65)
5/5 Front Rack Reverse Lunges (95/65)
Rest 2 minutes

Comment