• Shawn Alfenito

WOD 11/9/2021



Achieve

Part A.

3 Rounds:

500m Row

15 KB Swings

15 Sit-Ups

200m Run

-Rest 2:00-


Part B.

7:00 AMRAP:

2 Turkish Getups Ea. Arm (53/35)

6 Burpees

8 snatches (75/55)

100m Run

-Rest 3:00-

6:00 AMRAP:

10 Lunges (75/65)

10 TTB

10 Air Squats

40 DU’s


Fit

Part A.

3 Rounds:

500m Row

12 KB Swings

12 Sit-ups

200m Run

-Rest 2:00-


Part B.

7:00 AMRAP:

2 Turkish Getups Ea. Arm (53/35)

6 Burpees

8 Alt DB Snatch

100m Run

-Rest 3:00-

7:00 AMRAP:

10 DB Lunges

10 High Knees/V-Ups

15 Air Squats

80 Singles

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