• Shawn Alfenito

WOD 11/23/2021



Achieve

Part A.

Strict Press:

Work to 85% then,

3x5 60%


Part B.

7 Min AMRAP:

10 Front Rack Lunges (95/65)

8 Burpees

12 KB Swings

100m Run

Rest 3 Min

7 Min AMRAP:

12 Wall Balls

10 TTB

12 SDHP (95/65)

10 Ball Slams


Fit

Part A.

12 Min ALT EMOM:

20 Mountain Climbers

12 V-UPS

10 Single leg DB deadlifts (5ea leg)

10 Ring Rows


Part B.

7 Min AMRAP:

10 DB Lunges

8 Burpees

12 KB Swings

100m Run

Rest 3 Min

7 Min AMRAP:

12 Wall Balls

10 TTB

12 Air Squats

10 Ball Slams

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