• Javier Becerra

WOD-12.9.19

STRENGTH

3 sets 8 Suitcase Deadlifts (Each Side) 12 Double Kettlebell Front Rack Step-ups (6 Each)

THEN...

Back Squat Waves  Set 1: 6 Reps@70% Set 2: 4 Reps@75% Set 3: 2 Reps@80% 2 Minutes Rest Set 4: 6 Reps@75% Set 5: 4 Reps@80% Set 6: 2 Reps@85%  For these waves, we have three weights: Lighter (6 reps), Moderate (4 reps), and Heavier (2 reps). Each successive wave, we add a small percentage. Complete the 6-4-2 reps *not* for time, but move with a purpose. Keep the sets to a short break, and make this challenging. After each set, rest 2min Week after week, we will be increasing percentages throughout. METCON

AMRAP 12 min 6 Power Cleans (95/65) 115/75 9 Front Squats (95/65) 115/75 12 Box Jumps (24"/20") 

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