• Shawn Alfenito

WOD 3/25/19




Achieve

With a running clock

5 Rounds for time (10 min cap) 4 Cleans (185/135) 3 Push Jerks (185/135) 2 Bar Muscle ups

- Rest 5 min 3 Rounds for time (10 min cap) 20 Power Snatch (95/65) 10 Burpees

- Rest 5 min 4 Rounds for time (10 min cap) 60 Double-unders 30 sit ups

- post total time to complete the workIng sets. For example if you completed part 1 in 7 min, part 2 in 5 and 3 in 6 your time would be 15 min


Fit

With a running clock

5 Rounds for time (10 min cap) 10 wall balls

10 push ups

5 med ball cleans

- Rest 5 min 3 Rounds for time (10 min cap) 20 alternating DB snatches 10 Burpees

- Rest 5 min 4 Rounds for time (10 min cap) 60 Double-unders 30 sit ups

- post total time to complete the workIng sets. For example if you completed part 1 in 7 min, part 2 in 5 and 3 in 6 your time would be 15 min

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