• Shawn Alfenito

WOD 11/22/2021



Achieve

Part A.

Back Squats:

4x6 @60-65%

*2 second pause at bottom position


Part B.

For Time:

21-15-9

Box Jumps (24/20)

DB Thrusters (50/35)

-Rest 3:00-

3 Rounds,

3 Bar Muscle-ups

10 DB Hang Power Cleans (50/35)

200m Run

*Sub bar muscle-ups; 5 pull-ups + 10 Box Dips

Fit

Part A.

3 Rounds:

10 KB Hip Bridges

10 Push-Ups

10 Donkey Kicks

15/12 Cal Row


Part B.

For Time:

21-15-9

Box Jumps (24/20)

DB Thrusters

-Rest 3:00-

3 Rounds

400m Run

15 Sit-ups

10 DB Power Cleans


47 views