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STUDIO CITY

Rope climb / handstand walk practice
Spend 1playing with both movements
Example : 4 sets
1 rope climb (10supinated ring rows )
1 out and back handstand walk (10ft)

Then ... 

For quality of movement : 4 sets : 
20 calories on assault bike , row or ski erg
12 Russian kb swings 

Then... 

4 sets: 
3 shuttle runs(5yds,10 , 15 , back) 
5-8 dball over the shoulder 

Have Fun !! 

Accessory :
Visualize and prep for tomorrow - 
See yourself being successful and that will happen

HERMOSA BEACH

STRENGTH
PART A
Spend 15 minutes:
Build to heavy 3-position hang power snatch (high hang, above knee, elbow knee)

PART B
Spend 15 minutes:
Build to heavy Turkish Get-up on each arm

WOD
5 Rounds for time:
5/5 single-arm Dumbbell Overhead Squat (55/40)
10 Ring Push Ups
100 Single Unders

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