• Shawn Alfenito

WOD 10/21/10


Achieve

Part 1

3 rounds for time (10 min cap)

10 HSPU

200 m run

10 pull ups

200 m run

- rest 5 min after cap

Part 2

4 rounds for time (10 min cap)

10 hang cleans (115/80)

10 front rack lunges (115/80)

10 push press (115/80)

- rest 5 min after cap

Part 3

10 min AMRAP

10 kb swings (53/35)

20 goblet squats

30 sit ups


Fit

Achieve

Part 1

3 rounds for time (10 min cap)

10 push ups

200 m run

10 knee raises

200 m run

- rest 5 min after cap

Part 2

4 rounds for time (10 min cap)

10 dB hang cleans

10 dB front rack lunges

10 dB push press

-rest 5 min after cap

Part 3

10 min AMRAP

10 kb swings (53/35)

20 goblet squats

30 sit ups

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