• Shawn Alfenito

Wod 1/13/2020


Achieve:

Part A.

Take 20 minutes to complete:

Back Squat

10-8-6-4-2

Score is total load across all 5 sets. Keep track of total for next Monday!


Part B.

12 Min AMRAP:

5 Thrusters 135/95

10 Burpees

15 KB Swings


Rest 3 min


12 Min AMRAP:

20 TTB

100m Run

10 KB Push Press (each arm)

Total Rounds and reps for both amraps


Fit:

Part A.

20 min AMRAP:

10 Burpees

300m Row

10 KB SDHP


Part B.

12 Min Alt EMOM:

10 DB Thrusters

100m Run

20 KB Swings


Rest 3 min


12 min AMRAP

20 sit-ups

10 KB push press (ea arm)

15 Alt KB Lunges

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