• 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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