• Shawn Alfenito

WOD 12/16/19


Achieve

Part 1:

3 Rounds (10 min cap) 28 Wallballs (20/14) 14 Handstand Push-ups - rest 5 min after cap

Part 2:

21-15-9 reps for time (10 min cap) Hang Power Snatch (95/65) Pull-ups - rest 5 min after cap

Part 3: 8 Rounds for time (10 min cap) 25 Double-unders 10 Burpees


Fit

Part 1:

3 Rounds (10 min cap) 28 KB swings (53/35) 14 KB goblet squats - rest 5 min after cap

Part 2:

21-15-9 reps for time (10 min cap) Hang DB cleans Push ups - rest 5 min after cap

Part 3: 8 Rounds for time (10 min cap) 25 Double-unders 10 Burpees

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