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STUDIO CITY

STRENGTH

Bench Press 
5-5-5-5
Perform 1-2 rope Climbs after each set of bench press

WOD

“Saved By the Barbell”

3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans

Accessory: 
4 sets :
Hanging med ball hold for accumulated 25 secs 
30 sec. nose to wall handstand hold (nose and toes only touch)


HERMOSA BEACH
SKILL
Bar Muscle Up

WOD
EMOM for 13 minutes:
1 Bar Muscle Up
3 Burpee Tuck Jump
6 Goblet Squat (53/35)
8 Russian Kettlebell Swings (53/35)

Total Reps

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