- Shawn Alfenito
WOD 6/25/19

Achieve
Strength
Front Squats
1x1 @90%
2x2 @ 20-35lbs less (increase these sets 5-10 lbs from last week)
Conditioning
Part 1
8 min AMRAP
12 dB thrusters (50/35)
9 decline push ups (feet on 20 box)
12 kb Russian twists (53/35)
- rest 4 min
Part 2
8 min AMRAP
12 DB thrusters
9 DB Romanian deadlifts
12 sit ups
Fit
Intervals
EMOM for 12 min alternate
100 m run
150 m row
Conditioning
Part 1
8 min AMRAP
12 dB thrusters
9 push ups
12 kb Russian twists
- rest 4 min
Part 2
8 min AMRAP
12 DB thrusters
9 DB Romanian deadlifts
12 sit ups
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