- Shawn Alfenito
WOD 5/20/2020

Inside
Part A.
(Fit & Achieve)
5 min hip/Shoulder warmup then,
3 Rounds of Bear Complex
Complete both in 10 minor less
Part B.
(Achieve)
15 Min ALT EMOM:
5 Clean and Jerks 135/85
12 TTB
5 Bar Muscle-ups
Part B.
(Fit)
15 Min ALT EMOM:
8 DB Clean and Jerks
15 V-Ups
18 KB Swings
Outside
4 Rounds
200m Jog with Bumper plate 45/35
10 OHS with plate
10 Alt side lunges with plate
Plate can be held anyway you choose for jog and lunges.
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