
Javier Becerra
WOD-4.24.19
METCON
2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 2:00 Max Cal Bike 1:00 Max Push Press #95/65 STATION 2 200m Run Max Hang Power Cleans #95/65 STATION 3 2:00 Max Cal Row
1:00 Max Front Squats #95/65
STATION 4
3:00 Max Tire Flips or Heavy MedBall Toss
STRENGTH
Back Squat 4 x 5-6 30x1 70 - 75% of 1RM ACCESSORY EMOM x 10 MINUTES MIN 1 - 50' DB Front Rack Lunges MIN 2 - :50 Plank Hold