• Shawn Alfenito

WOD 6/3/19


Achieve

Part 1

3 Rounds for time (10 min cap) 18 Dumbbell Power Cleans (50/35) 15 Dumbbell Front Squats (50/35) 12 Dumbbell Push Jerks (50/35) - rest 5 min after cap

Part 2

For time (10 m cap) 800m KB Farmer’s carry (53/35) 80 Push-ups 80 Abmat Sit-ups - rest 5 min after cap Part 3

3 Rounds for time (10 min cap) 400m run 10 snatches (115/80)


Fit

Part 1

3 Rounds for time (10 min cap) 18 Dumbbell Power Cleans 15 Dumbbell Front Squats 12 Dumbbell Push Jerks - rest 5 min after cap

Part 2

For time (10 m cap) 800m KB Farmer’s carry (53/35) 80 Push-ups 80 Abmat Sit-ups - rest 5 min after cap Part 3

3 Rounds for time (10 min cap) 400m run 10 dB snatches

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