• Shawn Alfenito

WOD 4/16/19

Updated: Apr 16, 2019


Achieve

Strength

3 Supersets

20 back squats (185/135)

10 kb hip bridges

Conditioning

12 min AMRAP

16 wall balls (20/14)

8 pendlay rows (95/65)

400 m Run


Fit

Intervals

EMOM for 12 min alternate

200 m run

12 Kb swings

Conditioning

12 min AMRAP

16 wall balls (20/14)

8 dB pendlay rows

400 m Run

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