• Shawn Alfenito

WOD 3/29/19


Achieve

Part 1

6 rounds

Every 3 min

30 sec row

9 burpees

12 alternating DB step ups (50/35-1 DB)

- Rest 5 min after 6th round. Post slowest time to complete a round

Part 2

15 min AMRAP

100 m run

10 push press (135/95)

10 KB swings (53/35)

Fit

Part 1

6 rounds

Every 3 min

30 sec row

9 burpees

12 alternating step ups

- Rest 5 min after 6th round. Post slowest time to complete a round

Part 2

15 min AMRAP

100 m run

10 alternating DB front rack lunges

10 KB swings (53/35)

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