• Shawn Alfenito

WOD 11/2/2020


Achieve

Part A.

3 Rounds:

10 Deadlifts 155/125

15/12 Cal Row

400m Run


Part B.

10:00 AMRAP:

3-6-9-12...

Ground to Overhead 95/65

8 Box Jumps

*8 Box Jumps after every set of GTOH

-Rest 3:00-

5:00 AMRAP

3-6-9-12...

Burpee Box Jumps

6 Front Squats 95/65

*6 front squats after every set of Burpee Box jumps

Fit

Part A.

3 Rounds:

10 DB Deadlifts 50/35

15/12 Cal Row

400m Run


Part B.

10:00 AMRAP:

3-6-9-12...

DB Clean and Jerks

8 Box Jumps

*8 Box Jumps after every set of GTOH

-Rest 3:00-

5:00 AMRAP

3-6-9-12...

Burpee Box Jumps

6 DB Front Squats

*6 front squats after every set of Burpee Box jumps


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