• Shawn Alfenito

WOD 10/30/2020


Achieve

Part A.

Pause Front Squats:

5x5 @60-65%

Pause 3 seconds at the bottom position


Part B.

4 x 3 Minute AMRAP:

8 Alt Pistols (scaled is 15 Air squats)

15 Wall Balls

8 Push Press 95/65

100m Run

Complete as many reps as possible in 3 minutes, then rest 1 minute.


FIT

Part A.

800m

30 Ball Slams

30 Jump Lunges

800m Run


Part B.

4 x 3 Minute AMRAP:

12 Mountain Climbers

15 Wall Balls

12 Box step-ups

100m Run

Complete as many reps as possible in 3 minutes, then rest 1 minute.


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