• 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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