• Javier Becerra

WOD-11.14.17

STRENGTH 

Bench Press

5x5@70%

5 DBall over Shoulder between sets

Then 

Dips

3x15 (rx weighted)

Finish with 2x200m Farmers Carry (AHAP)

METCON 

Diane

21-15-9

Deadlifts #225/135

Handstand Push Ups 

Scale:

21-15-9

Deadlifts #185/105

9-6-3

Wall Walks (Don't forget push up at the end)

Other options for scale:

Hand Release Push Ups or handstand push ups on box. Reps are 21 15 9 as well.

*if you can do a wall walk do the wall walk version, if not, do the other options.

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