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STUDIO CITY

Sumo Deadlift 
5-5-5-5 @70% of Standard Deadlift 
Complete 7 Strict Ring Dips After each set of Deadlift (Advanced Muscle to dips) 

No Dropping on the Deadlifts 
These weights should feel lighter this week — Don’t worry the heavier is coming

WOD 

“Paradise Alley ”

FOR TIME:

30 Lateral Barbell Burpees
400 Meter Run
20 Overhead Squats (135/95)
400 Meter Run
20 Overhead Squats (135/95)
400 Meter Run
30 Lateral Barbell Burpees

Please jump with 2 feet and land with two feet over the bar


HERMOSA BEACH
STRENGTH
Day 14 - Smolov Jr Strength Cycle
BACK SQUAT
7 x 5 @ 75% +10-20lb

WOD
For time:
21 - 15 - 9
Hang Power Clean
Front Squat
Shoulder to Overhead

Rx:
21 (75/55)
15 (95/75)
9 (115/95)

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