• Shawn Alfenito

WOD 7/15/19


Achieve

Part 1

3 Rounds for time (10 min cap) 21 Wallballs (20/14) 15 C2B Pull-ups 9 Clean & Jerks (135/95) - rest 5 min after cap

Part 2

4 Rounds for time (10 min cap) 15 KB Swings (53/35) 10 HSPU - rest 5 min after cap

Part 3

30-20-10 for time (10 min cap) Row for cal

Sit ups


Fit

Part 1

3 Rounds for time (10 min cap) 21 Wallballs (20/14) 15 Hand release push ups 9 DB hang Clean & Jerks - rest 5 min after cap

Part 2

4 Rounds for time (10 min cap) 15 KB Swings (53/35) 10 ring rows - rest 5 min after cap

Part 3

30-20-10 for time (10 min cap) Row for cal

Sit ups

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