• Javier Becerra

WOD-3.15.18

STRENGTH 

Every minute, on the minute, for 10 minutes: Back Squat x 3 reps @ 80-85% METCON 

Every 7 minutes, for 21 minutes (3 sets) of: 40/30 Calorie Row 30 Box Jump Overs (24″/20″) 15 Strict Handstand Push-Ups to 2″/0″ Deficit (scale as needed)

Rest on remaining time  Extra: Three sets of: GHD Hip Extensions x 20 reps  (hold for a second at top position, and hold a plate across chest if possible) Rest as needed Three sets of: Single-Arm Suitcase Deadlift & Hold x 5 reps  Rest as needed Bent-Over Dumbbell Reverse Fly x 8-10 reps  Rest as needed Kettlebell Biceps Curls x 8 reps Rest as needed 

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