• Shawn Alfenito

WOD 12/14/2021




Achieve

Part A.

Dead Stop Front Squats:

5x3 @65%

*Squats start from rack, pause 2 sec at bottom position


Part B.

3 Rounds For time:

12 Thrusters (95/65)

12 TTB

12 Burpees

400m Run


Fit

Part A.

3 x400m Sprint

between each sprint…

10 Kb Swings

10 Goblet Squats

10 Sit-Ups

Part B.

3 Rounds For time:

12 DB Thrusters

12 Hang Knee Raises

12 Burpees

400m Run

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