• Shawn Alfenito

WOD 2/28/19


Achieve

Strength

5 sets of

2 snatch grip deadlifts + 2 hang snatches + 2 OHS @65% of snatch

Conditioning

10 min AMRAP

5 OHS (115/80)

2 bar muscle ups

5 OHS

4 bar muscle ups

5 OHS

6 bar muscle ups

- continue to increase this was until you reach time. If you don’t have bar muscle ups sub burpee box jump overs


Fit

Intervals

EMOM for 12 min alternate

30 double unders

20 push ups

10 ab roll outs

Conditioning

10 min AMRAP

5 OHS (DB in one hand)

2 burpee box step ups

5 OHS

4 burpee box step ups

5 OHS

6 burpee box step ups

- continue to increase this way until you reach time

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