
Javier Becerra
WOD-11.13.19
STRENGTH
4-4-4-4-4 Tempo Front Squat (13X1) -Rest 1:30 b/t Sets-
METCON
FOR TIME* 40-30-20-10 Alt. DB Snatch Alt. Single DB Lunges** *20/16 Cal Row After Every Full Set Or 10 Cal Bike **Athlete can hold DB any way
*** 3 burpee penalty if DB dropped from above waist -15:00 Hard Cap-