• 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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