• Javier Becerra

WOD-4.3.18

STRENGTH 

STRICT PRESS

Find 1 rep Max 

Time Cap 12 minutes 

Four sets of: Dumbbell Floor Press x 10 reps French Press x 15 reps  Dumbbell Lateral Raises x 15 reps  Rest 2-3 min 

METCON  AMRAP 4: 28 Double Unders  21 Push Ups 15 Front Squats (115/80) rest 2 minutes AMRAP 4: 24 Double Unders  18 Push Ups  12 Front Squats (135/95) rest 2 minutes AMRAP 4: 21 Double Unders  15 Push Ups  9 Front Squats (155/105) 

Extra: Three sets of: V Ups x 15 reps  Side Plank x 45 seconds each side Ab-Wheel Rollouts x 10 reps (slow and controlled…the slower, the better) Rest as needed 

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