• Shawn Alfenito

WOD 6/6/19


Achieve

Intervals

10 min EMOM

12 kb swings + 10 kb goblet squats

Conditioning

Part 1

7 min AMRAP

1000 m row

10 hang power snatches (115/80)

10 wall balls (20/14)

5 burpees

- rest 3 min

Part 2

7 min AMRAP

750 m row

10 hang power cleans (115/80)

10 S2OH

5 burpees

- rest 3 min

Part 3

7 min AMRAP

500 m row

10 deadlifts (115/80)

10 front squats

5 burpees


Fit

Intervals

10 min EMOM

12 kb swings + 10 kb goblet squats

Conditioning

Part 1

7 min AMRAP

1000 m row

10 dB snatches

10 wall balls (20/14)

5 burpees

- rest 3 min

Part 2

7 min AMRAP

750 m row

10 dB hang power cleans

10 dB S2OH

5 burpees

- rest 3 min

Part 3

7 min AMRAP

500 m row

10 dB deadlifts

10 dB front squats

5 burpees


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