• Shawn Alfenito

WOD 8/12/19


Achieve

Part 1:

15-12-9 for time (10 min cap)

Thrusters (95/65)

Row for Cal

- Rest 5 min after cap

Part 2:

3 rounds for time (10 min cap)

20 DB alternating split snatches (50/35)

12 pull ups

- rest 5 min after cap

Part 3:

5 rounds for time (10 min cap)

200 m run

15 air squats


Fit

Part 1:

15-12-9 for time (10 min cap)

KB swings

Row for Cal

- Rest 5 min after cap

Part 2:

3 rounds for time (10 min cap)

20 push ups

20 v-ups

- rest 5 min after cap

Part 3:

5 rounds for time (10 min cap)

200 m run

15 air squats


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