Monday May 16 2016

FullSizeRender Warm up

  • 3 SETS 20 SECS holds on rings
  • 2x depth jumps 20SECS chin over the bar holds
  • 5 front squats, bar only
  • hamstring roll on roller
STRENGTH Squat Clean+Front squat 12 x 3 @ 85% / MW for Scaled (SC+FS) 1+2 x 4 2+1 x 3 3+3 x 3 * Squats Cleans are NOT touch and go * WOD “MYSTERIO” IN 12 MINUTES AMRAP 1000 METER ROW THEN IN TIME REMAINING…. 14 Box jumps (24/20) 7 Bar muscle ups OR C2B Pull ups

SCALED DOWN VERSIO OF WOD 12 MIN AMRAP 1000 METER ROW THEN IN TIME REMAINING…. 8-14 Box jumps – MHEIGHT 7 C2B Pull ups / BANDS OR RING PULLS

HERMOSA BEACH WOD 3 Rounds 250m Row 10 KBS (2p/1.5) 10 Burpees 10 KBS (2p/1.5) 10 Burpees 10 KBS (2p/1.5) Row 250m *Rest 4 Min and repeat SCORE: Slowest Time