• Shawn Alfenito

WOD 10/29/19


Achieve

Strength

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

- increase 5-15 lbs from last week Conditioning

4 rounds for time

20 wall balls (20/14)

15 box jumps (24/20)

10 front rack lunges (95/55)


Fit

Rowing

2500 m for time

Conditioning

4 rounds for time

20 wall balls (20/14)

15 box jumps (24/20)

10 oh plate lunges


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