• Shawn Alfenito

WOD 8/5/19


Achieve

Part 1

3 Rounds for time (10 min cap) 100 m KB Farmer's Carry (53/35) 10 KB Lunges 10 Burpees - rest 5 min after cap

Part 2

21-15-9 for time (10 min cap) Dumbbell Power Clean (50/35) Dumbbell Push Press (50/35) - rest 5 min after cap

Part 3

3 Rounds for time 12 front squats (115/80) 15 floor Press (115/80) 18 T2B


Fit

Part 1

3 Rounds for time (10 min cap) 100 m plate Farmer's Carry 10 plate Lunges 10 Burpees - rest 5 min after cap

Part 2

21-15-9 for time (10 min cap) Med ball cleans (20/14) Wall balls (20/14) - rest 5 min after cap

Part 3

3 Rounds for time 12 air squats 15 push ups 18 K2E

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