• Shawn Alfenito

WOD 1/18/2021


Achieve

Part A.

Dead Stop Front Squats:

6x3 @50-55%

*Squats start from rack at bottom position


Part B.

3 Rounds For time:

15 Push Press (95/65)

15 Pull-ups

15 Ball Slams

400m Run


Fit

Part A.

5 rounds:

5 DB Thrusters 10 Pushups

15 Cal Row

200m Run


Part B.

3 Rounds For time:

15 DB Push Press

15 Pull-ups/Ring Rows

15 Air Squats

400m Run


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