• Shawn Alfenito

WOD 10/28/19


Achieve

Part 1

12-9-6-3 reps for time (10 min cap) Dumbbell Burpee (50/35) Dumbbell Thruster (50/35) - rest 5 min after cap

Part 2

21-15-9 for time (10 min cap) Power Snatch (115/80) Pull-ups

- rest 5 min after cap Part 3

3 Rounds for time (10 min cap) 400m run 20 box jumps

20 hollow rocks


Fit

Part 1

12-9-6-3 reps for time (10 min cap) Burpee Dumbbell Thruster - rest 5 min after cap

Part 2

21-15-9 for time (10 min cap) DB Snatch Push ups

- rest 5 min after cap Part 3

3 Rounds for time (10 min cap) 400m run 20 box jumps

20 hollow rocks

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