
Javier Becerra
WOD-9.28.17
Air Assault and Row Machine Test
1 min Air Assault or 1K Row
For Record.....
STRENGTH
Pendlay Row
4x10 (moderate weight)
METCON
30-20-10
KB swings #55/30
Abmat Sit Ups /GHDs
Then...
10-20-30
Thrusters #75/45 Rx #95/65
Burpees