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STUDIO CITY

STRENGTH
Overhead Squat 
3 - 3 - 3 - 3

WOD 

“Devil’s Pitchfork V2 ”

On a 20-minute clock, for max reps each round:


From 0:00-4:00, run 400 meters then do MAX Pull-ups
 Rest 1 minute

From 5:00-9:00, run 400 meters then do MAX Clean and Jerks (155/105)
  
Rest 1 minute

From 10:00-14:00, run 400 meters then do MAX Pull-ups
 Rest 1 minute

From 15:00-19:00, run 400 meters then do MAX Clean and Jerks (155/105)

Record the total number of reps achieved in the 20 minutes !!


HERMOSA BEACH
STRENGTH
4 Rounds
4 Back Squat (tempo 31X1)
20 Banded Good Mornings
rest as needed

WOD
6 Rounds: (10 min time cap)
16 Double Unders
10 Thrusters (65/45)
6 Front Rack Reverse Lunges (65/45)

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