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Studio City:

STRENGTH

Hang Squat Snatch — Complete a set every 2 minutes for 12 minutes :
Set 1 and 2 — 3 reps
Set 3 and 4 — 2 reps 
Set 5 and 6 — 1 rep 

** Build up each set — focus on pulling under your weight and maintaining form over load 

WOD

“Road Rash“

Complete 3 total sets of :
In 3 minutes perform —

500 meter Row 
3 Deadlifts (245/165)
Max Handstand Push Ups (scale with Hand-release Pushups)

Rest 3 minutes… 

Accessory
4 sets 
10 Banded Lat Pulldowns while maintaining hollow hold
10 supermans


HERMOSA BEACH

(Strength & WOD originally performed on Nov 10th, 2017 - please check your SugarWOD for previous results)

STRENGTH
Every 90 seconds for 18 minutes:
(12 Rounds)
- Snatch Grip Deadlift
- Power Snatch
- Snatch
- Snatch Balance

use the same weight throughout
SCORE: Load

WOD
"Roaring Randy"
EMOM for 10 minutes:
i. Max Effort Power Snatch (75/55)
ii. Max Effort Abmat Sit Up
rest 2 minutes (record total reps), then...
For time:
50 Wall Balls (20/14)

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