- Shawn Alfenito
WOD 9/23/19

Achieve
Part 1
3 Rounds for time (10 min cap 12 DB Front Rack Lunge (50/35) 12 DB Squat Cleans (50/35)
- 5 min rest after cap
Part 2
10 Rounds for time (10 min cap) 5 burpees
5 t2b - 5 min rest after cap Part 3
For time (10 min cap) 10 Overhead Squats (115/80) 800 m Run 10 Overhead Squats (115/80)
Fit
Part 1
3 Rounds for time (10 min cap) 12 DB Front Rack Lunge (50/35) 12 DB Squat Cleans (50/35)
- 5 min rest after cap
Part 2
10 Rounds for time (10 min cap) 5 burpees
5 t2b - 5 min rest after cap Part 3
For time (10 min cap) 25 KB swings 800 m Run 25 KB swings
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