- 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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