• Shawn Alfenito

WOD 10/20/21



Achieve

Part A.

Deadlifts:

Work up to 85% then,

3x6 @65%


Part B.

For Time: (20 Min Cap)

500m Row

then,

3 Rounds of:

5 Bar Muscle-Ups

10 ALT DB Lunges (50/35)

15 Alt DB Snatch (50/35)

Then,

800m Run


Fit

Part A.

800m Run

-Rest 2:00-

30 Air Squats

-Rest 2:00

1000m Row

-Rest 2:00-

30 Sit-ups

Part B.

For Time: (20 Min Cap)

800m Run

then,

3 Rounds of:

10 Ring Rows

15 Alt DB Lunges

20 Box Jumps

Then,

500m Row


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