• Javier Becerra

WOD-10.6.17

STRENGTH 

Bench Press

4x15 @60%

25 Abmat Sit Ups or GHDs between sets

METCON 

12 min AMRAP 

60 ft Prowler Push #4 45s/ 2 45s

10 Box Jumps #24/20

1 Rope Climb/ Rx Leg less 

Scale

12 min AMRAP 

40 ft Bear Crawl 

10 Weighted Step Ups

1 Rope Up

Then...

2 rounds of

20 Cal Bike / 30 Cal Row

15 Clean n Jerk #135/95

10 Burpees Over Bar 

Scale

2 rounds

200m run

15 DB Clean n Press 

10 Burpees 

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