• Javier Becerra

WOD-9.7.17

Strength:

4x4 bench press @80%

7 ring dips after each set 

Metcon:

This is not FT. Maintain a good pace and try to complete each round in the same amount of time as the first round. 

2 rounds:

400 m run 

10 hspu/scaled off box

Rest 2 min

2 rounds:

500 m row

20 pull ups/no ring rows-all off the bands

Rest 2 min:

30/20 cal assault bike

30 airsquats 

Core:

4 rounds:

5 strict t2b

10 hollow rocks

1 min plank hold 

1 min side plank hold each side

*If you missed any days at the gym this week please complete the day you missed. Today is recovery day. 

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