• Shawn Alfenito

WOD 3/8/19


Achieve

Part 1

4 Rounds for time (20 min cap) 400m run 15 Pull-ups 15 Push Press (115/75)

- rest 5 min

Part 2

3 Rounds for time (15 min cap) 15 Front Squats (135/95) 12 KB swings (53/35) 9 Handstand Push-ups


Fit

Part 1

4 Rounds for time (20 min cap) 400m run 15 push ups

15 DB Push Press

- rest 5 min

Part 2

3 Rounds for time (15 min cap) 15 DB Front Squats 12 DB lunges 9 Box Dips

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