
Javier Becerra
WOD-10.23.17
STRENGTH
Front Squat
5x10@50%
Pause Front Squat
3x3 @50% (3sec pause)
METCON
AMRAP 12 3 Wall Balls #20/14 3 Kettlebell Swings #55/35 3 Burpees Next round is 6’s, then 9’s, etc…
Rest 3 min
3 rounds of
90 ft Front Rack DB Walking Lunges
400m run
**choose weight on DB