- 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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