
Javier Becerra
WOD-1.20.20
STRENGTH
Front Squat 5-4-3-2-1
5 Reps @ 75%
5 Reps @ 75%
3 Reps @ 80%
3 Reps @ 80%
1 Rep @ 85%
Rest about 90 sec each set
METCON
For Time
20-16-12-8-4
Thrusters 95/65
10-8-6-4-2
Bar Muscle Ups
Scaling Options
Thrusters: Weight You should be scaling to a weight that will allow ideally for unbroken sets. However, you are allowed one break on the set of 20 and 16. This is a strategic break not a forced break though. Bar Muscle Ups: Banded Bar Muscle Ups Jumping Bar Muscle Ups Pull-Up Banded Pull-Ups For the bar muscle ups, you should be aiming to complete each set in as few sets as possible.