• Shawn Alfenito

WOD 4/9/19


Achieve

Strength

4x5 pause back squats @60% (3 sec pause in bottom)

Conditioning

3 rounds for time

15 hang cleans (95/65)

200 m run

12 reverse lunges

200 m run

9 s2oh


Fit

Intervals

15/12 cal row

5 dB devil‘s press

Conditioning

3 rounds for time

15 dB hang cleans

200 m run

12 dB reverse lunges

200 m run

9 dB s2oh

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