
Javier Becerra
WOD-10.4.17
STRENGTH
Clean
3x @70%
2× @80%
2x @85%
1x @90% (2)
METCON
WARRIOR WEDNESDAY
DANIEL
For Time 50 Pull-Ups 400 Meter Run 21 Thrusters (95/65 lbs) 800 Meter Run 21 Thrusters (95/65 lbs) 400 Meter Run 50 Pull-Ups
Beginners
Four sets of: Romanian Deadlift x 6-8 reps Single-Arm Dumbbell Row x 6-8 reps each arm Double-Under Technique Work x 45-60 seconds Rest 4min Complete as many rounds and reps as possible in 12 minutes of: 15 Kettlebell Swings 15 Wall Ball Shots 10 Single-Arm Kettlebell Push Presses (5 each arm)