• Shawn Alfenito

WOD 10/22/19


Achieve

Strength

4x2 pause back squats @75% (2 sec pause at the bottom of each lift)

- increase 5-15 lbs from last week

Conditioning

4x3 Min AMRAP

15/12 cal row

30 wall balls (20/14)

50 double unders


Fit

Intervals

EMOM for 12 min alternate

100 m run

12 oh plate lunges (45/25)

Conditioning

4x3 Min AMRAP

15/12 cal row

30 wall balls (20/14)

50 double unders

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