• Shawn Alfenito

WOD 11/12/2021



Achieve

Part A.

Bent-Over Rows

4x8

Weight should be as heavy as you can maintain a static back and hip position and good form


Part B.

For time:

800m Run

20 DB Push Press (50/35)

10 OHS (95/65)

400m Run

15 DB Push Press

10 OHS

200m Run

10 DB Push Press

10 OHS


Fit

Part A.

Bent-Over Rows

4x8

*Empty barbell or DBs


Part B.

For time:

800m Run

20 DB Push Press

10 OH plate Lunges

400m Run

15 DB Push Press

10 OH Plate Lunge

200m Run

10 DB Push Press

10 OH Plate lunge

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