• Javier Becerra

WOD-1-23-19

STRENGTH 

Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Stationary Dips x 12-15 reps  Station 2: Nose-to-Wall Handstand Hold x 60 seconds Station 3: L-Sit x 45-60 seconds (accumulated) METCON 

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals: Minute 1 – Rowing (for calories) Minute 2 – Strict Handstand Push-Ups or L-Seated DB Presses Minute 3 – Strict Pull-Ups Minute 4 – 30-Second Front Leaning Rest on DBs (use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations) 

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