• Shawn Alfenito

WOD 7/8/19


Achieve

Part 1

3 Rounds for time (8 Min cap) 20 Thrusters (75/55) 2 Rope Climbs (Sub is wall walks) - rest 5 min after cap

Part 2

15-12-9 reps for time (8 min cap) Push press (115/75) Burpees

Handstand Push-up - rest 5 min

Part 3

2 Rounds for time (8 min cap) 30/20 Cal Row 30 Wallballs (20/14)


Fit

Part 1

3 Rounds for time (8 Min cap) 20 DB Thrusters 2 Rope Climbs (Sub is wall walks) - rest 5 min after cap

Part 2

15-12-9 reps for time (8 min cap) DB Push press Burpees

Hand release Push-up - rest 5 min

Part 3

2 Rounds for time (8 min cap) 30/20 Cal Row 30 Wallballs (20/14)

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