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STUDIO CITY

STRENGTH

Deadlift
5-5-5-5-5
*hold the last rep of each set for 5 seconds ... no dropping B.B. — every dropped B.B. =400 meter run

WOD

“Flirty forty” 
For time : 
400 meter run
40 DB SNATCHES (alternating)
40 Unbroken WALL BALLS (20/14) 
40 calories on row
400 meter run

Happy birthday miss Shannon Derby !!

Accessory
41 burpees — 
9 minutes : 
:45 seconds max ski erg
:45 seconds max assault bike calories
:45 ghd sit-ups or back extensions


HERMOSA BEACH
STRENGTH
PART A
Alt Dummbbell Squat Snatch
5 x 3/3
rest 2 minutes between sets

PART B
Snatch Grip, Back Rack Push Press
5 x 5
rest 90 seconds between sets

WOD
AMRAP in 10 minutes:
10 alt Dumbbell Snatch (35-50/25-40)
15 Plank Burpees (no push up)
10/10 Single-arm Dumbbell Overhead Walking Lunge (35-50/25-40)

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