• 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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