- Shawn Alfenito
WOD 7/18/19

Achieve
Strength
4x3 behind the neck push jerk @70% clean&jerk
Conditioning
15 min AMRAP
21 wall balls (20/14)
15/12 cal row
9 hang cleans (115/80)
Fit
Intervals
EMOM for 12 min alternate
15/12 cal row
12 alternating reverse lunges
Conditioning
15 min AMRAP
21 wall balls (20/14)
200 m run
9 dB hang cleans
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