
Javier Becerra
WOD-11.6.19
AFTER WARM UP PERFORM
NOVEMBER CHALLENGE
MAX DEVIL PRESS IN ONE MINUTE
STRENGTH
ON A 12:00 RUNNING CLOCK... Establish Moderate-Heavy 10-Rep Back Squat* *Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top. METCON
3 ROUNDS FOR TIME
10 Slow Tempo Deadlifts #135/95 #95/65
15 Front Squats #135/95 #95/65
20 Toes 2 Bar -10:00 Hard Cap-
OPTIONAL COOL DOWN FOR RECOVERY 2:30 Roll L-Side IT Band & Quad 2:30 Roll R-Side IT Band & Quad