- Shawn Alfenito
WOD 12/19/19

Achieve
Strength
3x5 push jerks @70-75% of clean jerks (can use racks)
Conditioning
For total time including rest
5-4-3-2-1 bar muscle ups
- 10 burpee box jumps between rounds
Rest 5 min (from when you finish)
1-2-3-4-5 bar muscle ups
- 10 alternating pistols between rounds
Fit
Intervals
Every 2 min for 12 min
10 DB push press + 30 alternating lunges
Conditioning
For total time including rest
5-4-3-2-1 db man makers
- 10 burpee box jumps between rounds
Rest 5 min (from when you finish)
1-2-3-4-5 DB man makers
- 10 alternating pistols between rounds
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