• Shawn Alfenito

WOD 11/1/2021



Achieve

Part A.

Deadlifts:

5x6 @70%


Part B.

7:00 AMRAP:

10 Front Rack Lunges (95/65)

8 Burpees

12 KB Swings (53/35)

100m Run

-Rest 2:00-

7:00 AMRAP:

12 Wall Balls

10 Pull-Ups

12 Air Squats

100m Run


Fit

Part A.

12 Min ALT EMOM:

20 Mountain Climbers

12 V-UPS

5/5 Single leg KB DL

10 Ring Rows


Part B.

7:00 AMRAP:

10 KB Lunges

8 Burpees

12 KB Swings

100m Run

-Rest 2:00-

7:00 AMRAP:

12 Wall Balls

12 Air Squats

10 Ball Slams

100m Run

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