• 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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