
Javier Becerra
WOD-1.22.19
STRENGTH
Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Back Squat x 6 reps @ 31X1 Station 2 – Med-Ball Sit Ups x 6-8 reps @ 2111 Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111 Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111
METCON
Complete as many rounds and reps as possible in 12 minutes of: 4 Dumbbell Hang Power Cleans 8 Dumbbell Front Squats 12 Alternating Lunges with Dumbbell Farmer’s Carry