• Shawn Alfenito

WOD 6/24/19


Achieve

Part 1

3 Rounds for time (10 min cap) 15 T2B 12 Burpees 9 Overhead Squats (115/75) - rest 5 min after cap

Part 2

3-6-9-12-15 reps for time (10 min cap) Handstand Push-ups

Pull ups

- Rest 5 min after cap Part 3

For time (10 min cap) 50 Sit ups

40 cal row

30 altnerating DB snatches (50/35)

20 kb hang clean and jerks (53/35 - 1 kb alternate arms)

10 dB man makers (50/35)


Fit

Part 1

3 Rounds for time (10 min cap) 15 K2E 12 Burpees 9 Plate Overhead Squats - rest 5 min after cap

Part 2

3-6-9-12-15 reps for time (10 min cap) Burpee Box jumps

Ring rows

- Rest 5 min after cap Part 3

For time (10 min cap) 50 Sit ups

40 cal row

30 altnerating DB snatches

20 med ball cleans

10 dB man makers

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