• 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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