• Shawn Alfenito

WOD 6/11/19


Achieve

Strength

5x5 front squats @70-75%

- increase 10-25 lbs from last week

Conditioning

For time

60 alternating pistols

60 front rack lunges (95/65)

60 deadlifts (95/65)

30 push up

30 box jumps (24/20)

30 snatches (95/65)

15 T2B

15 ab roll outs

15 sit ups


Fit

Intervals

Every 2nd Min for 14 min

200 m row + 15 goblet squats

Conditioning

For time

60 air squats

60 oh plate lunges

60 kb deadlifts

30 push up

30 box jumps (24/20)

30 dB snatches

15 kb swings

15 k2e

15 sit ups


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