• Shawn Alfenito

WOD 9/30/19


Achieve

Part 1:

3 Rounds For time (10 min cap)

400 m run

30 kb swings (53/35)

15 burpees

- rest 5 min after cap

Part 2:

3 Rounds For Time (10 min cap)

50 double unders

25 front squats (95/65)

- rest 5 min after cap

Part 3:

10 rounds for time (10 min cap)

5 pull ups

5 HSPU


Fit

Part 1:

3 Rounds For time (10 min cap)

400 m run

30 kb swings (53/35)

15 burpees

- rest 5 min after cap

Part 2:

3 Rounds For Time (10 min cap)

50 double unders

25 DB goblet squats

- rest 5 min after cap

Part 3:

10 rounds for time (10 min cap)

5 pull ups

10 hand release push ups



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