• Javier Becerra

WOD-7.12.19

STRENGTH 

EXTENDED WARM-UP 3 SETS* 4 Strict Press (10X2) + 4 Push Press (10X2) *:02 pause at the top of each rep. Superset each set with 

20 Glute Bridge-Ups. SET 1 - Empty Barbell SET 2 - Building Weight SET 3 - Workout Weight METCON 

FOR TIME 150 Double Unders  800m Run 50 KB Swing (53/35)|(35/26) 40 Push Press (115/75)|(95/65) 75 Double Unders  400m Run 25 KB Swing 20 Push Press -25:00 Hard Cap- 

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