
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