• Shawn Alfenito

WOD 5/15/19


Achieve

Strength Intervals

Every 3rd min for 15 min

5 snatch grip deadlifts

3 snatches

1 ohs

- all at 80% of snatch

Conditioning

12 min AMRAP

200 m run

3 bar muscle ups

3 ohs (95/65)

200 m run

3 bar muscle ups

6 ohs

- continue this way adding 3 ohs every round


Fit

Intervals

Every 3rd min for 15 min

30 double unders

20 goblet squats

10 kb swings

Conditioning

12 min AMRAP

200 m run

3 burpee box jumps

3 oh plate lunges

200 m run

3 burpee box jumps

6 oh plate lunges

- continue this way adding 3 oh lunges every round



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