- Shawn Alfenito
WOD 10/12/2020

Achieve
Part A.
Pause Front Squats:
5x5 @60%, 2 second pause at the bottom
Part B.
4:00 AMRAP:
21 DB Thrusters 50/35
21 Push-ups
Max effort DU’s
Rest 2:00
4:00 AMRAP:
15 DB Thrusters 50/35
15 Push-ups
Max effort HSPU
Rest 2:00
4:00 AMRAP:
9 DB Thrusters 50/35
Push-Ups
Max effort Burpees
Score is total reps from DU’s, HSPU, and Burpees
Fit
Part A.
4 Rounds:
400m Sprint
Rest as long as run takes each round.
Part B.
4:00 AMRAP:
21 KB Swings
21 Push-ups
Max effort DU’s/singles
Rest 2:00
4:00 AMRAP:
15 KB Swings
15 Push-ups
Max effort Goblet Squats
Rest 2:00
4:00 AMRAP:
9 KB swings
Push-Ups
Max effort Burpees
Score is total reps from DU’s, Goblet Squats, and Burpees
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