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STUDIO CITY

Thursday October 5
“Rankel”
Amrap in 20 minutes :
6 Deadlifts (225/155)
7 Burpee Pullups
10 KB Swings (32/24)
Run 200 meters

Accessory :
3 sets :
45 sec. DB HEX Hold
rest 15 secs. 
45 secs . Db Bicep Curls (dbl ;keep it light and fast )
rest 15 Secs . 
45 Sec. Mountain climbers
rest as needed between sets 


HERMOSA BEACH
STRENGTH
Ring Dips
EMOM for 12 minute (3 rounds):
i. 8-12 ring dips
ii. 15-25 sec hold at top (rings or box)
iii. 10-20 sec hold at bottom (rings or box)
iiii. 15-30 sec hanging L-sit (rig)


WOD
"ICEBREAKER"
7 Rounds for time:
7 unbroken Pull Ups
7 unbroken KBS (2, 1.5)
7 unbroken Toes-to-Bar

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