• Shawn Alfenito

WOD 10/7/19


Achieve

Part 1:

4 Rounds for time (10 min cap) 25 Thrusters (45/35) 3 Ring Muscle-ups (sub is c2b pull ups) - rest 5 min after cap

Part 2:

3 Rounds for time (10 min cap) 10 DB Single Arm Hang Power Clean and split Jerks (50/35) 10 Burpees 5 HSPU

- rest 5 min after cap

Part 3:

5 Rounds for time (10 min cap) 10 Cal Row 10 T2B


Fit

Achieve

Part 1:

4 Rounds for time (10 min cap) 25 DB Thrusters 10 push ups - rest 5 min after cap

Part 2:

3 Rounds for time (10 min cap) 10 med ball cleans 10 Burpees 20 sit ups

- rest 5 min after cap

Part 3:

5 Rounds for time (10 min cap) 10 Cal Row 10 K2E

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