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STUDIO CITY

Take 15 minutes to build to today’s 1-RM Snatch
These reps may be power or Squat depending on soreness from 19.3

WOD

“RIVER RAT “
Every minute, on the minute, for 20 minutes:


Even minutes – 40 seconds of Rowing (for meters)

Odd minutes – Power Snatch or Snatch x 3 reps @ 75% of today’s 1RM***[reps do not have to be touch n go ]

***for every missed rep of snatch –the athlete must take away that rounds' meters rowed 
Score today : is the number of meters rowed

Accessory:
Three sets of:
Single-Leg Deadlift x8 reps each leg
Rest 60 seconds
Barbell Glute Bridges x8 reps 
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

HERMOSA BEACH
STRENGTH
Strict Press
3 x 3

WOD
Fight Gone Bad Style
Total Reps
3 Rounds
• Bar Muscle Up
• Pistols
• Box Jumps (24/20)
• Handstand Push Ups
• Calorie Row
Rest 1 minute

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