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STUDIO CITY

STRENGTH

Overhead Squat 5-5-5-5

WOD

“Nasty “
3 rounds for time : 

7 Ring muscle Ups (scale 12 ring Dips or burpee pull-ups )
30 Alternating Pistols (Scale 50 Air Squats )
10 Hang Power Snatches (115/80)

HERMOSA BEACH
STRENGTH
Every 2 minutes for 12 minutes:
1 Power Clean
+ 1 Hang Squat Clean
+ 2 Push Jerk
building in weight

WOD
3x AMREP in 3 minutes:
20 Burpees
10 Calories Assault Bike/ Row
Max reps Thrusters (75/55)

Rest 3 minutes between each
Score: total # of Thrusters

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