- Shawn Alfenito
WOD 10/16/19

Achieve
Strength
EMOM for 8 min
1 powers snatch + 3 ohs @55% of snatch - increase 5-10 lbs from last week
Conditioning
3 Rounds for time 20 Wall Ball Shots (20/14) 15 Pull-ups 10 Hang Power Cleans (115/80)
400 m run
Fit
Rowing
1000 m row for time
Conditioning
3 Rounds for time 20 Wall Ball Shots (20/14) 15 box dips 10 dB Hang Power Cleans
400 m run
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