- Shawn Alfenito
WOD 4/8/19

Achieve
Part 1
12-10-8-6-4 reps for time (10 min cap) Power Clean (115/75) Thruster (115/75) Pull-up - rest 5 min after cap
Part 2
For time (10 min cap) 800m run 40 KB swings (53/35) 20 Burpee box jump overs (24/20) - rest 5 min after cap
Part 3
10-20-30 reps for time (10 min cap) Wallball Shot (20/14) Row for cal
- post total working time.
Fit
Part 1
12-10-8-6-4 reps for time (10 min cap) DB Power Clean DB Thruster Push-up - rest 5 min after cap
Part 2
For time (10 min cap) 800m run 40 KB swings (53/35) 20 Burpee box jump overs (24/20) - rest 5 min after cap
Part 3
10-20-30 reps for time (10 min cap) Wallball Shot (20/14) Row for cal
- post total working time.
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