
Javier Becerra
WOD-8.8.18
STRENGTH
Find 3RM Sumo Deadlift NO BOUNCE
Strength accessory
3 Super Sets
A1) Rear Foot Elevated Split Squat 30X1; 6-8/leg
(Dumbbells loaded at sides) A2) Seated Single Arm Arnold Press 2112; 6-8reps
METCON
15 min AMRAP
10/10 NonAlternating HangSnatch#50/35
20 Push Ups
30 Ft One Arm DB Over head Carry #50/35
( switch arm every 30 ft )
Don't Drop weight (5 Burpee penalty)