• Shawn Alfenito

WOD 3/5/2020



Achieve


Part A. - Oly

Bear complex:

5x3 with light weight or empty bar

Clean High pulls (from hang):

5x5 @30-35% of 1RM

1 clean, 2 hang cleans, 2 high hang clean:

7 sets at 40-50% 1RM


Complete the complex unbroken


Part B.

EMOM until fail:

3 Cleans 115/75

3 Burpees

Add one burpee every round until you can no longer complete in the minute. Score is minutes completed.


Fit


Part A.

16 min AMRAP:

5 devil press

10 Burpees

15 Alt Lunges


Part B.

For Time:

800m Run

15 Ring rows

15 DB Push Press

15 Sit-ups

800m Run

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