• Shawn Alfenito

WOD 12/10/2020


Achieve

Part A.

800m Run

Rest 1:1

2 Rounds of:

10 Russian Twists

10 OH Plate Lunges

10 Air Squats

Then,

400m Run


Part B.

For Time: 9 Power Cleans (115/75)|(85/55) 12 Box Jumps

15/12 Cal Row 12 Power Cleans 12 Box Jumps

15/12 Cal Row 15 Power Cleans 12 Box Jumps

15/12 Cal Row


Fit

Part A.

800m Run

-Rest 2:00-

2 Rounds of:

10 Russian Twists

10 OH Plate Lunges

10 Air Squats

Then,

400m Run

Part B.

For Time: 12 KB Swings

12 Box Jumps

15/12 Cal Row 15 KB Swings

12 Box Jumps

15/12 Cal Row 18 KB Swings

12 Box Jumps

15/12 Cal Row

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