• Javier Becerra

WOD-12.22.17

STRENGTH 

Pendlay Row

4x10 

60% of Power Clean

**12 -15 Dips between sets

METCON 

On the 10th day of Christmas Firefit gave to me... Deadlifts !!

For Time

90 Air Squats

10 Deadlifts #185/125

80 Push Ups 

10 Deadlifts 

70 Wall Balls #20/14

10 Deadlifts 

60 Med Ball Sit Ups 

10 Deadlifts 

50 KB Swings #55/35

10 Deadlifts 

40 Pull Ups 

10 Deadlifts 

30 Burpees 

10 Deadlifts 

20 Ground to Overhead #135/75

10 Deadlifts 

10 Rope Climbs 

10 Deadlifts 

30 min time cap

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