• Shawn Alfenito

WOD 11/11/19


Achieve

Part 1

For time (10 min cap) 50 Burpee Box Jump Overs(24/20)

- rest 5 min after cap

Part 2

10 min AMRAP

5 C2B pull ups

10 pistols

15 Kb swings (53/35)

- rest 5 min after cap

Part 3

3 Rounds for time (10 min cap) 50 Double-unders 15 Hang Squat Snatch (95/65)


Fit

Part 1

For time (10 min cap) 50 Burpee Box Jump Overs(24/20)

- rest 5 min after cap

Part 2

10 min AMRAP

5 push ups

10 air squats

15 Kb swings (53/35)

- rest 5 min after cap

Part 3

3 Rounds for time (10 min cap) 50 Double-unders 15 DB push press

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