• Shawn Alfenito

WOD 5/6/19

Updated: May 7, 2019


Achieve

Part 1

10 Min AMRAP 9 Burpees 6 Handstand Push-ups 3 bar muscle ups - rest 5 min after cap

Part 2

4 rounds for time (10 min cap) 400m Run 50 Double-unders 25 Hollow rocks - rest 5 min after cap

Part 3

3 Rounds for time (10 min cap) 12 Pull-ups 12 alternating dB snatches (50/35)


Fit

Part 1

10 Min AMRAP 9 Burpees 6 Box jumps (24/20) 3 Box dips - rest 5 min after cap

Part 2

4 rounds for time (10 min cap) 400m Run 50 Double-unders 25 Hollow rocks - rest 5 min after cap

Part 3

3 Rounds for time (10 min cap) 12 Puah ups 12 alternating dB snatches

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