• Shawn Alfenito

WOD 9/19/19


Achieve

Strength

4x3 push press @60% of clean and jerk

- increase 5-10 lbs from last week

Conditioning

3x4 min AMRAPs

75 double unders

50 kb swings (50/35)

25 wall balls (20/14)

- rest 4 min between rounds start where you left so you lost one number of rounds and reps


Fit

Intervals

EMOM for 12 min alternate

15/12 cal row

10 dB push press

Conditioning

3x4 min AMRAPs

75 double unders

50 kb swings (50/35)

25 wall balls (20/14)

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