• Shawn Alfenito

WOD 9/16/2029


Achieve

Part A.

21:00 Alt EMOM:

5 Box Jumps 30/24

200m Run

3 Cleans 155/125

*Box jumps should be higher than your normal. If you normally do step ups, do box jumps on some bumper plates or lowest box height.

*Cleans should be moderately heavy


Part B.

For Time:

21-15-9

Pull-ups

Alt DB Snatch 50/35


Fit

Part A.

21:00 Alt EMOM:

10 Ring Rows

200m Run

12 Ball Slams


Part B.

For Time:

21-15-9

overhead plate lunges

Alt DB Snatch 50/35

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