• Shawn Alfenito

WOD 10/1/2020


Achieve

Part A.

5 Sets, work to a heavy

5 Sumo Deadlift High Pulls

Focus on fast hip extension and using more posterior chain than arms.


Part B.

3 Rounds for Time:

500m Row

8 High Hang Snatch 96/65

10 Alt KB Side lunges

50m 1 Arm OH KB carry (25 ea arm)

20 Ball Slams


Fit

Part A.

1000m Row

At the top of every minute,

10 Jumping Lunges + 10 Sit-ups


Part B.

3 Rounds for Time:

400m Run

10 Alt KB Side lunges

14 OH plate lunges

50m 1 Arm OH KB carry (25 ea arm)

20 Ball Slams

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