- Shawn Alfenito
WOD 11/18/2020

Achieve
Part A.
12:00 EMOM
:40 Bar Muscle Up or Knee to Elbow Kip Practice
:40 Double Under practice or Warmup
:40 V-ups
Part B.
15:00 AMRAP
35 DU’s
5 Bar Muscle-ups
10 Knees to Elbow
10 Hand Release Push-ups
If you don’t Have Bar MU’s, sub is 8 pull-ups + 8 Box Dips. Scale KTE with High knees
(Score is Rounds +Reps)
Fit
Part A.
12:00 EMOM
:40 Bar Muscle Up or Knee to Elbow Kip Practice
:40 Double Under practice or Warmup
:40 V-ups
Part B.
15:00 AMRAP
105 Singles
12 Burpees
10 High Knees
10 Push-ups
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