• Shawn Alfenito

WOD 3/7/19


Achieve

Strength Intervals

EMOM for 10 min (all in one minute)

7 deadlifts (155/195)

5 hang cleans

3 push jerks

Conditioning

3 rounds for time

10 clean and jerks (135/95)

5 snatches (135/95)

400 m run


Fit

intervals

EMOM for 10 min

100 m run + me sit-ups

- post number of sit ups

Conditioning

3 rounds for time

10 wall balls

5 med ball cleans

400 m run

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