• Shawn Alfenito

WOD 7/16/19


Achieve

Strength

3 sets of

3 front squats + 1 split jerk @80% clean and jerk

Conditioning

24-18-12-6 for time

Double DB snatch (50/35)

single DB OHS

- 20 OH plate alternating lunges (45/25) between each round


Fit

Intervals

Every 2nd Min for 12 min

200 m run + 12 kb swings

Conditioning

24-18-12-6 for time

KB swings

KB goblet squats

- 20 OH alternating lunges between each round

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