• Shawn Alfenito

WOD 10/24/19


Achieve

Strength

Push press + Push jerk @50% of clean and jerk

1 set of 3+1

1 set of 3+2

1 set of 3+3

1 set of 3+AMRAP unbroken

- increase 5-10 lbs from last week

Conditioning

30 rounds for time

1 hspu

2 pistols

3 deadlifts (135/95)


Fit

Intervals

EMOM for 12 min alternate

20 kb swings

10 burpees

Conditioning

30 rounds for time

1 hand release push up

2 air squats

3 kb deadlifts

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