• 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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