• 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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