- 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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