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STUDIO CITY

STRENGTH

Squat Clean Test 
Perform one Squat clean every 2 minutes for 12 minutes —Build up to a possible 1 RM 

WOD

“Zombie Adrenaline”
Amrap 15 minutes :
25 ft single Arm OH Lunge (50/35)*Switch Arms each round
10 Double Taps (1 toes to bar + 1 kipping pullup)
Run 200 Meters

Scale the double taps with 7 toes to bar modification plus 7 banded pullups 

Accessory : 3 sets 
D-Ball Carry 100 meters 
15 v-ups


HERMOSA BEACH
STRENGTH
Front Squat
3 - 3 - 3 - 3
(2 sec pause at bottom)

WOD
3 Rounds for time: (17 min time cap)
20 Wall Balls (20/14)
16 single-arm Alt Box Step Overs (50/35) (20/14) (alt arms at 8 reps)
14 Calorie Row

rest 2 minutes between rounds

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