• Shawn Alfenito

WOD 4/15/19


Achieve

Part 1

3 Rounds for time (10 min cap) 10 Power Cleans (115/80( 30 Double-unders 10 Push Jerks (115/80) 30 Double-unders - rest 5 min after cap

Part 2

For time (10 min cap)

4-3-2-1 reps muscle ups - 400m after each set of - rest 5 min after cap

Part 3

3 Rounds for time (10 min cap) 25 Sit-Ups 20/15 cal row 10 Front Squats (155/105)

- post total working time


Fit

Part 1

3 Rounds for time (10 min cap) 10 DB Power Cleans 30 Double-unders 10 DB Push Jerks 30 Double-unders - rest 5 min after cap

Part 2

For time (10 min cap)

5-4-3-2-1 reps burpee Box jumps - 400m after each set of - rest 5 min after cap

Part 3

3 Rounds for time (10 min cap) 25 Sit-Ups 20/15 cal row 10 DB Front Squats

- post total working time

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