• Javier Becerra

WOD-2.6.19

STRENGTH 

KB front rack reverse lunges 

3 sets 8 reps/ leg 

Tempo Back Squat 5 Sets of 3 (Building on Last Week) 3 Second Negative, 2 Second Pause in Bottom

METCON 3 Rounds: AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans 24/21 Cal Row or 18/15 Cal Bike  Rest 5 Minutes Round 1: 155/105 Round 2: 135/95 Round 3: 115/85

Extra Credit

5x5 Bench Press (Building to a Heavy Set of 5) After Each Set: Max Strict Pull-ups Followed By… 100 Banded Good Mornings 100 Banded Pull-Aparts 

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