• Shawn Alfenito

WOD 6/17/19


Achieve

Part 1

8-6-4-2 for time (10 min cap) Bar Muscle-up Squat Clean (135/95) Push Jerk (135/95) - rest 5 min. after cap

Part 2

25-20-15-10 for time (10 min cap) Kettlebell Swings (53/35) Wall Balls (20/14) Box jumps (20/14) - rest 5 min

Part 3

4 Rounds for time (10 min cap) 60 Double-unders 15 Push-ups, hand-release 15 sit ups

Fit

Part 1

8-6-4-2 for time (10 min cap) Ring dips DB Squat Clean DB Push Jerk - rest 5 min. after cap

Part 2

25-20-15-10 for time (10 min cap) Kettlebell Swings (53/35) Wall Balls (20/14) Box jumps (20/14) - rest 5 min

Part 3

4 Rounds for time (10 min cap) 60 Double-unders 15 Push-ups, hand-release 15 sit ups

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