
Javier Becerra
WOD-1.25.18
STRENGTH
Bent over Rows
4x10-15 @65-75% of Power Clean
3 sets of 10 Chin Ups 10-15 Barbell Curls 20 DB Hammer Curls (10 each )
METCON
For Time 50 Wallballs (20/14) 50 Double Unders 40 KB Swings 55/35 40 GHD or Abmat Sit Ups 30 C2B or Pull Ups 30 Cal Bike or Row 20 Cleans (145/100) #115/75 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle-ups/ 10 ringrows 10 dips
25 min Time Cap
Get as far as you can