• Shawn Alfenito

WOD 4/19/19


Achieve

Strength Intervals

EMOM for 3 min

4 snatches (135/95)

Rest 1 min

EMOM for 3 min

3 snatches (155/105)

Rest 1 min

EMOM for 3 min

2 snatches (185/115)

Conditioning

5-4-3-2-1

Thrusters (95/65)

15-12-9-6-3

Pull ups

45-35-27-18-15

double unders


Fit

Strength Intervals

EMOM for 12 min alternate

9 KB sumo deadlifts

12 dB front rack lunges

15 KB hip bridges

Conditioning

5-4-3-2-1

DB Thrusters

15-12-9-6-3

K2E

45-35-27-18-15

double unders


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