• Shawn Alfenito

WOD 2/11/19


Achieve

Part 1

2 Rounds for time (10 min cap)

200 m run

10 R-arm Dumbbell Snatch (50/35)

200 m run

10 L-arm Dumbbell Snatch (50/35)

- rest 5 min after the cap

Part 2

2 Rounds for time (10 min cap)

15 Squat Cleans (155/105)

5 bar muscle ups

- rest 5 min after the cap

Part 3

21-15-9 for time (10 min cap)

Burpee Box Jump Over (24/20)

KB swings (53/35)




Fit

Part 1

2 Rounds for time (10 min cap)

200 m run

10 R-arm Dumbbell Snatch (50/35)

200 m run

10 L-arm Dumbbell Snatch (50/35)

- rest 5 min after the cap

Part 2

2 Rounds for time (10 min cap)

15 DB Squat Cleans

10 push ups

-rest 5 min after the cap

Part 3

21-15-9 for time (10 min cap)

Burpee Box Jump Over (24/20)

KB swings (53/35)

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