
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.