• Shawn Alfenito

WOD 2/8/19


Achieve

EMOM for 20 min alternate

10 deadlifts (225/135) + 20 squat jumps

10 barbell ab roll outs + 20 du

10 DB curtsey lunges (50/35-one DB in goblet position) + 20 squat jumps

10 DB goblet squats (50/35) + 20 du

Rest 5 min then

10 min AMRAP

10 lunges (115/80)

10 pull ups

10 push ups


Fit

EMOM for 20 min alternate

10 DB deadlifts + 20 squat jumps

10 barbell ab roll outs + 20 du

10 DB curtsey lunges + 20 squat jumps

10 DB goblet squats + 20 du

Rest 5 min then

10 min AMRAP

10 DB front rack lunges

10 sit ups

10 push ups



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