• Shawn Alfenito

WOD 3/18/19


Achieve

Strength

4x5 deadlifts @75-80%

Conditioning

For total time (12 min cap)

3 rounds of: 10 snatches 12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees


Fit

Conditioning

With a running clock

Part 1

For time (12 min cap)

3 rounds

400 m run

12 DB thrusters

6 burpees

- Rest 5 min after cap

Part 2

For time (12 min cap)

5 rounds

200 m run

20 sit ups

10 DB push press

- post total time to finish both workouts minus rest



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