• Shawn Alfenito

WOD 8/19/19


Achieve

Part 1:

21-15-9 reps for time (10 min cap) Hang Squat clean (115/80) Lateral burpees over the bar - rest 5 min after cap

Part 2:

15-12-9 reps for time (10 min cap) Handstand Push-ups DB Push Jerks (50/35) - rest 5 min after cap

Part 3:

4 rounds for time (10 min cap)

200 m run

50 double unders


Fit

Part 1:

21-15-9 reps for time (10 min cap) DB Hang Squat clean Burpees - rest 5 min after cap

Part 2:

15-12-9 reps for time (10 min cap) Hand Release Push-ups DB Push Jerks (50/35) - rest 5 min after cap

Part 3:

4 rounds for time (10 min cap)

200 m run

50 double unders

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