• Shawn Alfenito

WOD 1/22/2020


Achieve

Part A. Deadlifts:

Work up to your 80% then, 6x6 @70-75% of 1RM

Part B. For Time:

Cleans (Full squats) 15-12-9-6-3 5 muscle ups between each set (Sub is 6 pull-ups, 6 box dips)

Fit

Part A. 12 Min Alt EMOM:

15/12 Cal Row 10 DB Thrusters 10 Ball Slams

Part B. For Time:

15-12-9-6-3 DB Cleans (full squat) 400m Run Between Sets

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