• Shawn Alfenito

WOD 3/5/19


Achieve

Part 1:

3 Rounds for time (10 min cap) 3 Power Snatches (155/105) 2 Rounds of "Cindy" (5 pull ups, 10 push ups, 15 air squats)

- rest 5 min after cap Part 2:

4 rounds for time (10 min cap) 25 Box jumps (24/20) 25 Thrusters (95/65) - rest 5 min after cap

Part 3:

5 Rounds for time (10 min cap) 20 sit-ups 5 Bar Muscle-ups


Fit

Part 1:

3 Rounds for time (10 min cap) 10 OH plate lunges (45/25) 2 Rounds of "Cindy" (5 pull ups, 10 push ups, 15 air squats)

- rest 5 min after cap Part 2:

4 rounds for time (10 min cap) 25 Box jumps (24/20) 25 DB Thrusters - rest 5 min after cap

Part 3:

5 Rounds for time (10 min cap) 20 sit-ups 10 wall balls

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