- Shawn Alfenito
WOD 9/16/19

Achieve
Part 1:
15-12-9 for time (10 min cap) Thrusters (115/80) Pull-ups - rest 5 min after cap
Part 2:
15-12-9 for time (10 min cap) DB hang clean and jerks (50/35- 1 in each hand) Handstand Push-ups - rest 5 min after cap
Part 3:
3 Rounds for time (10 min cap) 400m run 15 Burpees
Fit
Part 1:
15-12-9 for time (10 min cap) DB Thrusters Hanging knee raises - rest 5 min after cap
Part 2:
15-12-9 for time (10 min cap) Med Ball cleans Push-ups - rest 5 min after cap
Part 3:
3 Rounds for time (10 min cap) 400m run 15 Burpees
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