• Shawn Alfenito

WOD 10/9/19


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

Conditioning

3 rounds for time

500 m row

20 box jumps (24/20)

30 wall balls (20/14)


Fit

Running

For total time (with rest)

4x400 m sprint

- rest 1 min between rounds

Conditioning

3 rounds for time

400 m run

20 box jumps (24/20)

30 wall balls (20/14)





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