• Javier Becerra

WOD-9.3.19

METCON  FOR TIME* Run 1 mile 60 Back Squats (Bodyweight) or 50% 60 KB Swing (55/35)|(35/20) 60 Hand Release Push-ups

1K Row  *Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh. 30 min Cap

OPTIONAL COOL DOWN FOR RECOVERY 2:00 Bike or Walk, Easy 2:00 Foam Rolling Low Back 2:00 Calm Nasal Breathing 

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WOD-3.19.20

SKILLS 11 minutes to work on Double Unders FUNCTIONAL BODYBUILDING 1a.) Front Squat 5x 10,8,6,6,6 (2 sec Tempo) 1b.) Straight into 10 Air Squats ( 3 sec Tempo) 2a.) Barbell Bulgarian Split Squats 4x 8