• Shawn Alfenito

WOD 11/18/19


Achieve

Part 1:

For time (10 min cap) 20/15 Cal Row 40 Front Squats (115/80) 20/15 Cal Row

- rest 5 min after cap

Part 2:

3 rounds for time (10 min cap)

400 m run

20 box jumps (24/20)

- rest 5 min after cap

Part 3:

4 rounds for time (10 min cap)

10 burpees

20 alternating DB snatches (50/35)


Fit

Part 1:

For time (10 min cap) 20/15 Cal Row 40 KB Goblet Squats 20/15 Cal Row

- rest 5 min after cap

Part 2:

3 rounds for time (10 min cap)

400 m run

20 box jumps (24/20)

- rest 5 min after cap

Part 3:

4 rounds for time (10 min cap)

10 burpees

20 alternating DB snatches

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