
Javier Becerra
WOD-1.15.20
CARDIO TEST
Run 1 Mile
Gymnastics STRENGTH
Superset x 6 sets
Strict Ring Dip
Strict Pull Ups
5,5,4,4,3,3
Scaling: Strict Ring Dip: Unassisted Banded Box Supported Push-Ups Strict Pull-Up: Unassisted Banded Toe Assisted Ring Rows Unassisted, Banded and Box/Toe assisted people must complete 8,8,6,6,4,4 repetitions Push-Ups and Ring Rows must complete 12,12,10,10,8,8 repetitions
METCON 4 Rounds 20 Alt. DB Snatches 10 Up-Downs 20 Alt. DB Front Rack Lunges
Time Cap 14 minutes