• Shawn Alfenito

WOD 1/15/2020

Achieve:

Part A.

Deadlift (18 min)

work up to your 80% then,

5x8 @70% of your 1rm

Part B.

15 minute AMRAP:

480m Row

20 Alt lungess 135/95

20 Alt Pistols

Fit:

Part A.

4 Rounds:

On a 400m run, sprint 10 second, walk 10 seconds repeat for the entire 400m. Rest 2 min between each round Part B. 15 min AMRAP: 20 wall balls 20 Hollow Rocks 20 Alt DB Lunges

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