• Shawn Alfenito

WOD 3/11/19


Achieve

Part 1

Amrap 12 minutes of: 1 Round of "Mary" (5 HSPU + 10 pistols + 15 pullups) 1 Round of "DT" (12 deadlifts + 9 hang cleans + 6 jerks 155/105) - rest 5 min at the 12 min mark

Part 2

For time (12 min cap) 400m run 30 Calories, Rowing 20 Burpees - rest 5 min after the cap

Part 3

4 Rounds for time (12 min cap) 3 Squat Cleans (205/135) 15 Kettlebell Swings (53/35) 45 Double-unders


Fit

Part 1

12 min AMRAP

10 air squats

15 push ups

20 box jumps - rest 5 min at the 12 min mark

Part 2

For time (12 min cap) 400m run 30 Calories, Rowing 20 Burpees - rest 5 min after the cap

Part 3

4 Rounds for time (12 min cap) 5 med ball cleans 15 Kettlebell Swings (53/35) 45 Double-unders

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