• Shawn Alfenito

WOD 3/13/19


Achieve

Strength

Squat cleans

2x1 @75%

3x2 @20-35 lbs less

Conditioning

5 rounds for time

5 cleans (185/135)

5 front squats

5 jerks


Fit

Intervals

EMOM for 12 min alternate

15/12 cal row

10 db hang squat cleans

Conditioning

5 rounds for time

5 med ball cleans (20/14)

10 DB push press

15 wall balls (20/14)


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