• Shawn Alfenito

WOD 12/15/2020


Achieve

Part A.

Front Squats:

8-8-8

Warmup then,

Start at moderate weight, build to heavy on last set


Part B.

For Time:

2 rounds of:

3 Rope climbs/Pulls (scale to skill level)

40 DU’s 20 Box Jumps

10 KB Squat & Press Outs

-Rest 2:00-

2 Rounds of:

20 Cal Row

10 Box Jumps

5 Devils Press 50/35

Fit Part A.

8-8-8

DB Front Squats

DB Bent Over rows

Donkey Kicks


Part B.

For Time:

2 rounds of:

3 Floor to Stand Rope Pulls

40 DU’s/120 Singles

20 Box Jumps

10 KB Squat & Press Outs

-Rest 2:00-

2 Rounds of:

20 Cal Row

10 Box Jumps

5 Devils Press 35/20


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