• Shawn Alfenito

WOD 5/20/19


Achieve

Part 1

10 min AMRAP

400 m run

10 snatches (115/80)

- rest 5 min after cap

Part 2

3 rounds for time (10 min cap)

20/15 cal row

15 wall balls (20/14)

10 burpees

- rest 5 min

Part 3

EMOM For 10 min

5 T2B + 15 KB swings (53/35)


Fit

Part 1

10 min AMRAP

400 m run

10 dB snatches

- rest 5 min after cap

Part 2

3 rounds for time (10 min cap)

20/15 cal row

15 wall balls (20/14)

10 burpees

- rest 5 min

Part 3

EMOM For 10 min

5 v-ups + 10 push ups


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