• Javier Becerra

WOD-9.14.19

SKILLS 

5x3 Jumping Pull Ups or Strict Pull Ups *Use as little assistance as possible *You may use a light band if needed to get through the rep. * Bar is ideally 6-12" or more above head 

METCON 

5 sets Max Reps in 2:00 4 Banded Bar Muscle Ups/ Banded Strict Pull Ups 12 GHD Sit Ups / Abmat Sit Ups Max Reps DBall Clean or Tire Flips  -Rest 2:00 b/t sets -

Target reps each set: 26+ Minimum number of reps each set before scaling: 20 Score is total reps each round. 10 sandbag cleans would be 26 reps

ACCESSORY

5 rounds 12 DB Bench Press (moderate to heavy) 6 Front Rack step up R/L (moderate to heavy) 

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