• Javier Becerra

WOD-3.16.20


WARM UP


AMRAP x 5 minutes 8 Kip Swings 10 Inch Worms with Push Up 12 Glute Bridges 14 Air Squats


METCON


AMRAP x 15 minutes 6 Chest To Bar Pull-Ups

12 Front Squats 24 Push Ups Goal = 5+ rounds

Scaling:

Chest to Bar Pull-Ups: 4 reps Banded Chest to bar Pull-Up (do this if you have unassisted pull-ups and not unassisted C2B Pull-ups) Pull-ups Banded Pull-ups Jumping Chest to bar Pull-ups



TABATA: EXTRA

20 seconds on : 10 seconds off x 8 rounds Part A: Barbell Bicep Curls Part B: Barbell Bent Over Rows 8 rounds of Bicep Curls and 8 rounds of Bent Over Rows

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