- Shawn Alfenito
WOD 7/9/19

Achieve
Strength
Back Squats
1x3@80%
2x5@25-50 lbs less
- increase your drop set 10-25lbs if possible
Conditioning
For time (15 min cap)
100 Box jumps (24/20)
80 wall balls (20/14)
60 alternating DB snatches (50/35)
40 hang cleans (115/80)
20 c2b pull ups
Fit
Intervals
EMOM for 12 min
100 m run + 10 sit ups
Conditioning
For time
100 Box jumps (24/20)
80 wall balls
60 alternating DB snatches
40 med ball cleans
20 ring rows
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