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STUDIO CITY

“Grudge Match”

Complete as many reps as possible in 4 minutes of:
500 meter Row
10 Box Jump Overs with Full Extension at Top (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes and then . . .

“Cobra”
Complete as many reps as possible in 6 minutes of:
500 Meter Row
10 Box Jump-Overs with Full extensions (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

“Cliffhanger”
Complete for time:
500 Meter Row
10 Box Jump-Overs with Full Extension at Top (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Accessory
4 sets 
15 Calorie Ski erg 
15 GHD Back extension


HERMOSA BEACH
STRENGTH
Strict Press
5 x 5*
in between each set perform:
Ring Dip Holds
:15 sec top
:15 sec middle
:15 sec bottom

WOD
Part A. (7 min time cap)
DEATH BY ABMAT SIT UP
With a running clock perform:
5 sit-ups the first 0:30 sec,
6 sit-ups the second 0:30 secs,
7 sit-ups the third ... continuing until failure.
….when the clock hits 7:00 begin part b
Part B
For time:
100 Russian Kettlebell Swings* (70/53)
*Every time you break perform:
5 Ground to Overhead (115/75)

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