• Shawn Alfenito

WOD 10/7/2021


Achieve

Part A.

E2MOM for 14:00:

Snatch Complex

2 Snatch pulls (pause to seconds below knees)

2 Snatch High pulls

1 Snatch

1 Hang Snatch

Add weight as you go, focus on speed through the last part of the pull


Part B.

4 Rounds For Time:

400m Run

9 Hang Power Snatch (95/65)

12 TTB

15 OH Plate Lunges


Fit

Part A.

500m Row

20 Burpees

500m Row

20 Hip Bridges

500m Row

20 Box Dips

Part B.

4 Rounds For Time:

400m Run

10 DB Thrusters (40/25)

10 High knees

10 DB Lunges (40/35)


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