• Shawn Alfenito

WOD 7/1/19


Achieve

Part 1

3 Rounds for time (10 min cap) 50 double-unders 5 Bar Muscle-ups - rest 5 min after cap

Part 2

21-15-9 for time (10 min cap) Hang Power Cleans (115/75) Front Squats (115/75) - rest 5 min after cap

Part 3

3 Rounds for time (10 min cap) 20/15 Calorie row

15 Kettlebell Swings (53/35) 10 Burpees


Fit

Part 1

3 Rounds for time (10 min cap) 50 double-unders 15 box dips - rest 5 min after cap

Part 2

21-15-9 for time (10 min cap) DB Hang Power Cleans DB Front Squats - rest 5 min after cap

Part 3

3 Rounds for time (10 min cap) 20/15 Calorie row

15 Kettlebell Swings (53/35) 10 Burpees



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