- 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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