- Shawn Alfenito
WOD 12/9/2020

Achieve
Part A.
4 Sets of:
3 Strict Press + 2 Push Press + 1 Push Jerk
*Work to a heavy set for the day
Part B.
3 Rounds for time:
10 HSPU’s
10 Snatches 115/75
10 Strict Pull-ups
400m Run
Fit
Part A.
12 Min AMRAP:
12/10 Cal Row
8 situps
8 weighted Hip Bridges
8 Weighted Side Step Lunges
Part B.
4 Rounds for time:
10 Box Dips
10 Alt DB Snatches
10 RIng Rows
400m Run

Use remaining class time to tackle the NPCF Row-Off Challenge. Shoot for 2000-3000m in remains time.
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