
Javier Becerra
WOD-11.19.18
METCON
3 Rounds 10 Power Cleans 185/105lbs 20 Bar Facing Burpees 30/20 Cal Row or 20/15 Cal Bike
Rest 5 minutes
On a 10 minute running clock complete 60 Push Ups and 30 Pull Ups Max Distance Back Rack Lunges (from the ground) 135/95bs in remaining time
STRENGTH
Pause Back Squat 1-1-1 90%+ 1RM Then Pause Front Squat 1-1-1 90%+ 1RM
Accessory:EXTRA
4 Rounds 25 Knees to Elbows Row 250m