• Shawn Alfenito

WOD 7/23/19


Achieve

Strength

Part 1

2 sets of

3 front squats + 1 split jerk @85% of clean and jerk

Part 2

3 sets of 10 dB Bulgarian split squats (each leg)

Conditioning

3 x 4 min AMRAPs (4 Min Rest between rounds)

20/15 cal row

10 burpee box jumps (24/20)

5 muscle ups


Fit

Intervals

Every 90 sec for 13 min

20 air squats + 40 double unders

Conditioning

3 x 4 min AMRAPs (4 Min Rest between rounds)

200 m run

10 burpee box jumps (24/20)

10 single arm DB overhead lunges

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