• Shawn Alfenito

WOD 11/7/19

Updated: Nov 13, 2019


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

- increase 5-10 lbs from last week Conditioning

4 rounds for time

800 m run

10 pull ups

10 burpees


Fit

Intervals

EMOM for 12 min alternate

12 wall balls

20 squat jumps

Conditioning

4 rounds for time

800 m run

10 pull ups

10 burpees

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