- 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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