• 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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7202 Bishop Rd STE D4, Plano, TX 75024

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