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STUDIO CITY

Deadlift (sumo)
7-7-7-7-7 build up over the 5 sets 
*Do NOT drop on the last rep = 400 meter immediate penalty 
perform either 1 muscle Up + 3 dips OR 5 Ring dips

WOD

“Executive Decision “ 

AMRAP 14:

14 KB Push Press (24/16)

50 Double Unders 

14 DB Devil Press (35/25)

50 Double Unders 
14 KB Swings (24/16)


Accessory : 
5X10 
GHD Back Extensions (slow) 
Then
20 Turkish Get Ups


HERMOSA BEACH
STRENGTH
4 Rounds
5 Strict Press - building in weight
rest 1 minute
5 Weighted Pull Ups - building in weight
rest 1 minute

WOD
3 Rounds for time:
8 Chest to Bar Pull Ups
16 Burpees
24 Calorie Row

ACCESSORY
Accumulate 3 minutes
Handstand Hold

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