- 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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