• Shawn Alfenito

WOD 5/13/19


Achieve

Part 1:

10 min AMRAP 6 Pull-ups 5 Burpees 4 Hang Power Cleans (135/95) 3 Thrusters (135/95) - rest 5 min after cap

Part 2:

3 Rounds for time (10 min cap) 400m run 10 alternating DB snatches (50/35) 5 strict HSPU - rest 5 min after cap

Part 3:

3 Rounds for time (10 min cap) 20 Alternating pistols

20 KB Russian Twists (53/35)

200 m run


Fit

Part 1:

10 min AMRAP 6 Pull-ups 5 Burpees 4 DB Hang Power Cleans 3 DB Thrusters - rest 5 min after cap

Part 2:

3 Rounds for time (10 min cap) 400m run 10 alternating DB snatches (50/35) 15 push ups - rest 5 min after cap

Part 3:

3 Rounds for time (10 min cap) 20 air squats

20 KB Russian Twists (53/35)

200 m run


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