
Javier Becerra
WOD-8.1.18
STRENGTH
Sumo Deadlift 5×5 As Heavy As Possible No Bounce – Silent Strength Accessory (Super set)
A. Strict Pull Ups 3x8
B. Seated One Arm DB Press 3x8 each arm TEMPO 3111
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1st number: Eccentric (coming down)
2nd number : Isometric bottom
3rd number: Concentric (going up)
4th number: Isometric top
METCON
3 Rounds: Run 400m 12 Deadlift 275/155lbs 21 Dips