• Javier Becerra

WOD-11.13.18

METCON 

For Time: 21-15-9 Calories on Assault Bike Deadlift 225/135lbs

Dips

Time Cap 12 minutes

Rest 5 minutes  AMRAP 3:00 x 3 30 DB Push Press 45/25 20/15 Calorie Row Max Pull Ups

Rest 1 minute STRENGTH 

Back Rack Lunges 5×10 Heavy/Unbroken & Bench Press 3×10 Heavier than last time Rest as needed 

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