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STUDIO CITY
STRENGTH
“Power Hour”
Super Strength (alt. movements)
Bench Press
5 - 5 - 5 - 5 - 5
Deadlift
5 - 5 - 5 - 5 - 5
Legless Rope Climb
1 - 1 - 1 - 1 - 1

WOD
“Crumble Tumble”
3 Rounds for time: (13 min time cap)
200 meter Run 
15 Deadlifts (205/135)
15 Toes to Bar 

ACCESSORY
3 sets 
10 Back extensions 
30 Plank Hold on elbows


HERMOSA BEACH
STRENGTH
Front Squat
Every 90 seconds for 12 minutes
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 90%

WOD
3 Rounds for time:
300 meter Row
20 Overhead Squats (65/45)
10 Toes to Bar

ACCESSORY
100 Hip Thrusts (lightly weighted)

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