• Shawn Alfenito

WOD 4/24/19


Achieve

Strength

12 min to work to heavy split jerk

Conditioning

Part 1

3 min AMRAP

15/12 cal row

10 snatches (155/105)

ME sit ups

- rest 3 min and post number of sit ups

Part 2

3 min AMRAP

15/12 cal row

10 snatches

ME push ups

- rest 3 min and post number of push ups

Part 3

3 min AMRAP

15/12 cal row

10 snatche

ME bar muscle ups

- post number of bar mu


Fit

Intervals

Every 90 sec for 13 min

20 air squats + ME Box jumps

Conditioning

Part 1

3 min AMRAP

15/12 cal row

10 dB snatches

ME sit ups

- rest 3 min and post number of sit ups

Part 2

3 min AMRAP

15/12 cal row

10 dB snatches

ME push ups

- rest 3 min and post number of push ups

Part 3

3 min AMRAP

15/12 cal row

10 dB snatches

ME ring rows

- post number of ring rows

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