• Javier Becerra

WOD-1.24.18I

STRENGTH 

Every 3 Minutes Complete 1 Set Max Rep Touch and Go Snatch (Power, Squat or mix of both) Round 1 70% Round 2 75% Round 3 80% 

METCON 

Marston 

AMRAP in 20 minutes 1 Deadlift #405/285 or 90% 10 Toes-to-Bar 15 Bar Facing Burpees 

CORE: Extra

Every minute, on the minute, for 6 minutes (2 sets) of: Interval 1 – Hollow Rock Hold x 40 seconds Interval 2 – Side Hand Plank x 1min (30 secs each side) Interval 3 – Superman Hold x 40 seconds Followed by. . . Every minute, on the minute, for 2 minutes (2 sets) of: L Sit Hold   x 40 seconds On Paralletes or Boxes 

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