- Shawn Alfenito
WOD 12/10/19

Achieve
Strength Intervals
EMOM for 12 min
3 snatches @55% + 9 burpees
Conditioning
4x3 Min AMRAP (3 min rest between, pick up where you left off)
20/15 cal row
10 front rack lunges (115/80)
5 OHS
Fit
Intervals
EMOM for 12 min
18 mountain climbers + 9 burpees
Conditioning
4x3 Min AMRAP (3 min rest between, pick up where you left off)
20/15 cal row
10 dB front rack lunges
5 DB front squats
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