• Shawn Alfenito

WOD 11/17/2021



Achieve

Part A.

Sumo DL High Pull

5x5 (135/95)

*scale if necessary but it should be challenging


Part B.

4 x 3 Minute AMRAP:

10 Alt Pistols (scaled is 15 Air squats)

10 KB Swings

10 Wall Balls

100m Run

Complete as many reps as possible in 3 minutes, then rest 1 minute. pick up where you leave off.

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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