• Javier Becerra

WOD-3.3.18is

STRENGTH 

5 Rounds: 1 Push Press 2 Push Jerk 3 Split Jerk Build to Heavy AF Rest as needed 

METCON  

AMRAP 25: 20/15 Calorie Row 7 Box Jumps (24/20) 7 Chest to Bar Pull-Ups In this team of 3 workout, athletes will try to rack up as many calories on the rower as they can in 25 minutes. The score will be total calories, with the other two movement being prerequisites to getting back on the rower. The rower will always be going today. Once partner one clears the erg, they will move onto the box jumps and partner 2 will begin rowing, and so on. These are regular box jumps, meaning athletes will come to full extension at the top of each rep. The pull-up variation athletes choose should be something they can get done in 1-2 sets without a doubt 

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