• Shawn Alfenito

WOD 11/19/2020


Achieve

Part A.

Box Squats:

5 sets of 3-5 reps

Squat to a rest on box, drive out of squat to a standing/start position. Work to a heavy set.


Part B.

For Time:

21-18-15-12

Hang Cleans (115/75) (scale is 75/55)

Push Press (same bar)


250m Row after each full set


Fit

Part A.

500m Row

800m Run

250m Row

400m Run


Part B.

For Time:

21-18-15-12

DB Hang Cleans

DB Push Press

20 run After each full set

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