• Shawn Alfenito

WOD 1/12/2022



Achieve

Part A.

14:00 OH Complex:

2 Snatch Grip Push Press

2 Snatch Balance

2 OHS

*work as many sets as possible with moderate rest between sets. Go up in weight as desired


Part B.

For Time (18 min cap):

15 Thrusters (95/65)

15 TTB

15 Russian Twists (35/25)

50 DUs

12 Thrusters (115/75)

12 TTB

12 Russian Twists (35/25)

50 DUs

9 Thrusters (135/85)

9 TTB

9 Russian Twists (35/25)

50 DUs


Fit

Part A.

Intervals, 5 Rounds:

200m Sprint

1:1 Air squats

-Rest 1:00-

Part B.

For Time:

20 KB swings

20 Up Downs

20 Box Dips

50 Singles

800m Run

30 KB swings

30 Up Downs

30 Box Dips

50 Singles

50 views