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STUDIO CITY

Power Clean 4 reps 
Perform a set every 1:30 for 9 minutes (6 sets ) 
Each set should be performed as touch n go reps

WOD

“Moonacre Valley”

3 rounds for time of:
10 DB Snatch , left arm
5 bar muscle-ups or 5 strict Pullups 
10 DB Snatch , right arm
5 bar muscle-ups or 5 Strict Pullups

Men: 40lb. dumbbell
Women: 25lb. dumbbell

Accessory:
3 sets :
45 sec. DB HEX Hold 
rest 15 secs. 
45 secs . Db Bicep Curls (dbl ;keep it light and fast )
rest 15 Secs . 
45 Sec. Mountain climbers
rest as needed between sets

HERMOSA BEACH
STRENGTH
Bench Press
10 - 10 - 10 - 10
building in weight - heavier than last week

WOD
For time: (15 min time cap)
5 - 10 - 15
Handstand Push Ups
Calorie Row
25 - 15 - 5
Wall Balls
Double Unders
5 - 10 - 15
Handstand Push Ups
Calorie Row

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