• Shawn Alfenito

WOD 3/16/19


Achieve

Part 1

Teams of 2

10 min AMRAP

10 box jumps

10 clean and jerks (135/95)

- I do a round, you do a round

- Rest 5 min after cap

Part 2

Teams of 2

10 min AMRAP

20 wall balls (20/14)

20/15 cal row

- break up reps/cal how you choose

- Rest 5 min after cap

Part 3

Teams of 2 for time

800 m run

50 synchronized push ups

50 med ball sit ups


Fit

Part 1

10 min AMRAP

10 box jumps

10 dB hang clean and jerks

- I do a round, you do a round

- Rest 5 min after cap

Part 2

Teams of 2

10 min AMRAP

20 wall balls (20/14)

20/15 cal row

- break up reps/cal how you choose

- Rest 5 min after cap

Part 3

Teams of 2 for time

800 m run

50 synchronized push ups

50 med ball sit ups


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