• Shawn Alfenito

WOD 7/22/19


Achieve

Part 1

15-12-9-6-3 for time (10 min cap) OHS (95/65) Ring Dips - rest 5 min after cap

Part 2 3 Rounds for time (10 min cap) 400m run 20 kb swings (53/35) 40 double unders - rest 5 min after cap

Part 3

4 Rounds for time (10 min cap) 15 T2B 5 hang squat cleans (115/80)


Fit

Part 1

15-12-9-6-3 for time (10 min cap) OH plate lunges (45/25) Box Dips - rest 5 min after cap

Part 2 3 Rounds for time (10 min cap) 400m run 20 kb swings (53/35) 40 double unders - rest 5 min after cap

Part 3

4 Rounds for time (10 min cap) 15 K2E 5 dB hang squat cleans

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