• Shawn Alfenito

WOD 2/4/19

Achieve:

Part 1:

3 Rounds for time (12 min cap)

15 Power Cleans (115/75)

12 Front Squats

9 Push Press

- Rest 5 min after cap

Part 2:

12 min AMRAP

75 Double-unders

50 KB swings (53/35)

25 Sit-ups

- Rest 5 min after cap

Part 3:

3 Rounds for time (12 min cap)

20 Push ups

20 Dumbbell Floor Press (50/35)

20 Box Jumps (24/20)


Fit

Part 1:

3 Rounds for time (12 min cap)

15 DB Hang Cleans

12 DBFront Squats

9 DB Push Press

- Rest 5 min after cap

Part 2:

12 min AMRAP

75 Double-unders

50 KB swings (53/35)

25 Sit-ups

- Rest 5 min after cap

Part 3:

3 Rounds for time (12 min cap)

20 Push ups

20 Air Squats

20 Box Jumps (24/20)


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