
Javier Becerra
WOD-7.7.17
STRENGTH
Bench Press
5x2@85%
10 ring rows between sets
**2 sec pause on top
METCON
2 rounds
25 Cal Row / Bike
25 Burpees
25 Thrusters #95/65
20 min Time Cap
Rest 5 min
14 min AMRAP
6 Strict Pull Ups
12 Ring Dips/ Dips
24 GHD/ Abmat Sit Ups
48 Double Unders/ 60 Singles