• Shawn Alfenito

WOD 10/26/2021



Achieve

Part A.

12:00 Alt EMOM:

8 Back Squats @60%

12 KB Swings (53/35)

12/10 Cal Row


Part B.

3 Rounds:

50 Double Unders

10 TTB

10 FR Lunges (95/65)

-Rest 2:00-

2 Rounds:

400m Run

5 Bar Muscle-ups

10 Cleans (95/65) *Full squat cleans

10 Bar-Over Burpees

Score is total time for both sets

Fit

Part A.

800m Run

25 Ball Slams

400m Run

15 Ball Slams

200m Run

10 Ball Slams


Part B.

3 Rounds:

40 DU’s/120 Singles

10 TTB/Hang Knees Raises

10 DB FR Lunges (40/35)

-Rest 2:00-

2 Rounds:

400m Run

10 Pull-Ups

10 DB Cleans (50/35) *Full squat cleans

10 Burpee Box Jump overs

Score is total time for both sets

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