- 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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