• Shawn Alfenito

WOD 9/3/19


Achieve

Strength

4x6 back squats @65%

- increase by 5-15 lbs from last week

Conditioning

3 rounds for time

400 m run

20 Thrusters (95/65)

20 kb swings (53/35)


Fit

Intervals

EMOM for 12 min alternate

30 double unders

15/12 cal row

Conditioning

3 rounds for time

400 m run

20 DB Thrusters

20 KB swings

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