• Javier Becerra

WOD-9.18.17

STRENGTH

10 minutes to find 1 rep max on

 Back Squat

METCON 

Alternating every minute on the minute for

20 minutes

Odds: 1 round of 

6 Deadlifts #135/95 Rx 155/105

4 Hang Cleans 

2 Front Squats 

Evens:

10 Burpees

Beginners 

A.

4 sets of

Goblet  Squats x10reps Then... 4 sets of: Single-Arm Dumbbell Press x 10 reps Rest 30sec Kettlebell Swings x 20-25 reps Rest 30sec Plank from Elbows x 45 seconds Rest 30sec B. For time: Row 1000 Meters 

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