
Javier Becerra
WOD-1.30.18
STRENGTH
Every 2 minutes for 8 minutes (4 sets): 30 seconds of Shoulder to Overhead Sets 1-2: Push Press @50-60% of 1-RM SP Sets 3-4: Push-Jerk @65-75% of 1-RM SP
Then...
3 sets
Max Rep Seated DB Press
Immediately followed by
Max Rep Push Ups
You should be hitting 15-20 reps on DBP
If you get 25+ it's too light
METCON
AMRAP 3:
21 Box Jump Overs (24/20) 15 burpees Max Pull ups rest 2 minutes AMRAP 3: 18 Box Jump Overs (24/20) 12 burpees Max Pull Ups rest 2 minutes AMRAP 3: 15 Box Jump Overs (24/20) 9 burpees Max Pull ups rest 2 minutes AMRAP 3: 12 Box Jump Overs (24/20) 6 burpees Max Pull ups