
Javier Becerra
WOD-3.12.17
STRENGTH
Front Squats
5x5 @75%
Then..
3 sets
20 Goblet Squats
15 KB Swings #55/35
METCON
3 rounds
400 m run
40 GHDS/Abmat Sit Ups
15 Back Squats (from the floor)
135/95
Scale 115/75
15 min Time Cap
Rest 5
3 rounds
20 Wall Balls
15 Power Cleans #155/105
20 Cal Row