- 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
73 views