
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