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STUDIO CITY

STRENGTH

Front Squat
1-1-1-1-1 perform a set every 2 minutes :
Build up to 95% 

WOD

“Witch’s Broom” (last performed 10/23/17)

with 1:00 minute Work and 1:00 minute Rest complete for time: 

100 Burpee box Jump Overs (24/20)

*Must Jump for RX
* 20 Minute time cap for today’s workout
*For every rep not completed @ 20:00 add 5 seconds per rep and add to 20:00 for score
**Lastly PLEASE don't cheat ; hold yourself accountable 

Accessory
25 Strict Pullups -Add weight or vest if advanced  
25 Kipping Pullups – work kipping or butterfly ;if advanced chest to bar
Then….50 V-ups in as few a sets as possible


HERMOSA BEACH

STRENGTH
4 sets
3 Bench press @85%
Rest 60 sec
3 Weighted pull ups
Rest 60 sec

WOD (15 min time cap)
3 Rounds for time:
20 Pull Ups
30 Double Unders
10 Strict Ring Dips
30 Double Unders
5/5 Kettlebell Snatch (53/35)
30 Double Unders 

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