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STUDIO CITY
STRENGTH
Back Squat
5 - 5 - 5 - 5  (4 sets)
**3 second Pause at Bottom of Squat

WOD
“Hangman’s Jury” (last performed 1/23/17)
3 rounds for time:
30 Hang Power Cleans (115/80) 
30 Wall Balls (20/14)
30 Cal Row

Accessory
Ring Rows with feet on box 5 sets 9 reps
Slow, controlled with body straight & hollow


HERMOSA BEACH
STRENGTH
"Bells Out"
Using 2 Kettlebells perform 3 unbroken sets for 5 rounds:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1/1 Front Rack Lunges
1 Push Press

*weight stays the same throughout
*rest as needed between rounds

record weight

WOD
"BLACKOUT"
For time:
100 Thrusters (95/65)
*every time you break complete 10 Double Unders & 10 Sit Ups


 

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