
Javier Becerra
WOD- 5.1.17
STRENGTH
Front Squat
4x4 @80%
Paused Front Squats
3x3 @60%
Pause at the bottom for 3 seconds each rep.
METCON
30 ft DB/KB Front Rack Walking Lunges #45/30
15 Wall Balls #20/14
Rest 3 minutes
3 rounds
400m Run
30 DB/KB Box Step Ups #20