• Shawn Alfenito

WOD 2/14/19


Achieve

Skill:

15 min to work

ring muscle up hollow/arch swing

ring muscle up transitions

- if you have ring MU, warm up with swing drills then 8 min AMRAP of mu

Conditioning

"Moves Like Jagger"

Teams of 2

15 min AMRAP

Partner 1

10 deadlifts (225/155)

10 box jumps (24/20)

Partnet 2

KB (53/35) hold in bottom of squat

- if partner stands or drops kb partner 1 has to stop. Alternate rounds


Fit

Intervals

EMOM for 15 min alternate

40 double unders

20 DB front rack lunges

10 T2B/K2E

Conditioning

"Moves Like Jagger"

Teams of 2

15 min AMRAP

Partner 1

10 DB deadlifts

10 box jumps (24/20)

Partnet 2

KB (53/35) hold in bottom of squat

- if partner stands or drops kb partner 1 has to stop. Alternate rounds


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