- Shawn Alfenito
WOD 11/12/19

Achieve
Strength
4x2 pause back squats @75% (2 sec pause at the bottom of each lift)
- increase 5-15 lbs from last week
Conditioning
4x3 Min AMRAPs (3 min rest between)
20/15 cal row
9 deadlifts (115/80)
12 hang cleans
9 push jerks
Fit
Intervals
EMOM for 12 min alternate
40 mountain climbers
20 Russian twists
Conditioning
4x3 Min AMRAPs (3 min rest between)
20/15 cal row
9 DB deadlifts
12 DB hang cleans
9 DB push jerks
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