
Javier Becerra
WOD-12.19.19
STRENGTH
3 sets
15 Barbell Bicep Curls
15 Dips (Bar dips or Box dips)
8/8 Single Arm DB Upright Row
METCON
2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 200m Row then... Max Weighted Sit Ups or GHD Sit Ups STATION 2 100ft Sled Drag then... Max Heavy DBall Toss Over Shoulder STATION 3 Bike 15/10 Cal then... Max Alt Jumping Lunges