• Shawn Alfenito

WOD 9/9/19


Achieve

Part 1

3 Rounds for time (10 min cap) 50 Double-unders 20 Wall Ball Shots (20/14) 15 Alternating DB Snatch (53/35) - rest 5 min after cap

3 Rounds for time (10 min cap) 15 box jumps

10 T2B 5 HSPU

- rest 5 min

Part 3

3 Rounds for time (10 min cap) 15/12 cal row 10 Push Jerks (115/75) 5 Chest-to-bar Pull-ups


Fit

Part 1

3 Rounds for time (10 min cap) 50 Double-unders 20 Wall Ball Shots (20/14) 15 Alternating DB Snatch - rest 5 min after cap

3 Rounds for time (10 min cap) 15 box jumps

10 Knee raises 10 push ups

- rest 5 min

Part 3

3 Rounds for time (10 min cap) 15/12 cal row 10 DB Push Jerks 5 Burpees

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