- Shawn Alfenito
WOD 9/5/19
Updated: Sep 5, 2019
Achieve
Strength
4x2 front squats @75%
- increase 5-15 lbs
Conditioning
3x3 Min AMRAPs (Rest 3 min in between)
200 m row
5 hang snatches (115/80)
3 ohs
Fit
Time trial
1 mile run
800 m row
Conditioning
3x3 Min AMRAPs
200 m row
15 KB deadlifts
15 goblet squats
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