
Javier Becerra
WOD-11.15.18
STRENGTH
A1. Front Squat; 3331*; 3-5reps x 3-4 sets A2. Prisoner Jump Squats; 12 reps for Height x 3-4 sets * Tempo: 3 seconds down, hold 3, up 3, pause 1 second before next rep. Superset A1 and A2. B1. Mixed KB Rack OH Lunge (Filly Lunge); 20X1; 6-8/leg x 3 sets B2. Cyclist Single Arm KB Thruster; 21X1; 6/arm x 3 sets
METCON
12 min AMRAP
10 /leg - Single DB Deadlift
20m Heavy Suitcase Walks 20m Sled Push