
Javier Becerra
WOD-8.12.19
METCON
A. FOR TIME 30 Up-Down Box Jump Overs (24/20) 30 Hand Release Push-ups 20 Pull-ups 20 Slam Balls (30/20) 10 DB Manmakers (40/30) 10 Tire Flips
Rest 5 min
B.
FOR TIME 15-12-9 Deadlift (275/185) Bar Facing Burpee
Rest 5 min C. 3 SETS FOR QUALITY 60' Bear Crawl 60' Single DB OH Walking Lunge* Accumulate 1:00 in L-Sit Hold *30' R-arm / 30' L-arm