• Shawn Alfenito

WOD 1/28/2020

Achieve

Part A.

Shoulder Complex:

6 Sets of

3 Push jerk

2 push press

Part B.

For Time:

400m Run

25 Box Jumps

15 OH Lunges 95/65

5 Ring Muscle ups

800m Run

5 Ring Muscle ups

15 OH Lunges 95/65

25 Box Jumps

400m Run

Fit:

Part A.

12 Min AMRAP:

300m Row

15 situps

10 Ring Rows

15 KB Swings

Part B.

For time:

400m Run

25 Box Jumps

15 OH plate Lunges

10 Ring/box dips

800m Run

10 Ring/box dips

15 OH plate Lunges

25 Box Jumps

400m Run

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