• Shawn Alfenito

WOD 4/22/19



Achieve

Part 1

3 Rounds for time (12 min cap) 400m run 15 Push Press (115/80) 12 Toes-to-bar - 5 min rest

Part 2

3 Rounds for time (12 min cap) 20/15 cal row

18 DB lunges (50/35, in each arm)

16 Burpees - rest 5 min

Part 3

For time 800 m run 35 Push-ups (hand-release) 20 C2B Pull-ups


Fit

Part 1

3 Rounds for time (12 min cap) 400m run 15 DB Push Press 12 v-ups - 5 min rest

Part 2

3 Rounds for time (12 min cap) 20/15 cal row

18 DB lunges (50/35, in each arm)

16 Burpees - rest 5 min

Part 3

For time 800 m run 35 Push-ups (hand-release) 20 sit ups


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