• Shawn Alfenito

WOD 11/39/2020


Achieve

Part A.

Front Squats: (15:00)

Warmup to 80% then,

5x5 @65-70%


Part B.

3x AMRAPs:

5:00 AMRAP

25 DU’s

8 Deadlifts (135/95)

8 DB Power Cleans (50/35)

-rest 2:00-

5:00 AMRAP

25 DU’s

8 Deadlifts (185/135)

8 DB Squats Cleans (50/35)

-rest 2:00-

5:00 AMRAP

25 DU’s

8 Deadlifts (205/175)

8 DB Power Cleans (50/35)


Fit

Part A.

12 min EMOM:

100m Run

20 Alt Jump Lunges

10 DB Front Squats


Part B.

3x AMRAPs:

5:00 AMRAP

40 Singles

8 DB Thrusters

8 DB Power Cleans (50/35)

-rest 2:00-

40 Singles

8 burpees

8 DB Squat Cleans (50/35)

-rest 2:00-

5:00 AMRAP

40 Singles

8 DB Thrusters (50/35)

8 DB Power Cleans (50/35)

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