• Shawn Alfenito

WOD 1/12/2021


Achieve

Part A.

6:00 EMOM of:

3-5 Snatch (115/75)

Into…

6:00 EMOM of:

100m Run

15 Situps

5 Power Snatches (95/65)


Part B.

3 Rounds:

75 Double Unders

20 DB Lunges (50/35)

-Rest 2:00-

3 Rounds

15/20 Cal Row

9 Thrusters (50/35)

6 Box Jumps (20/14)

*Score is total time


Fit

Part A.

6:00 EMOM of:

3-5 Devils Press

Into…

6:00 EMOM of:

100m Run

15 Situps

6 ALT DB Snatch


Part B.

3 Rounds:

75 Double-Unders/150 Singles

20 DB Lunges (50/35)

-Rest 2:00-

3 Rounds

15/20 Cal Row

9 DB Thrusters

6 Box Jumps (20/14)

*Score is total time

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