• Shawn Alfenito

WOD 12/16/2020


Achieve

Part A.

OHS:

Work to 85% of 1RM then,

5x5 @65%


Part B.

4 X 3:00 AMRAP, 1:00 rest

10 Pull-ups

8 Power Snatch (95/65)|(65/55)

6 Bar Facing Burpees

100m Run

Work for 3:00 then Rest for 1:00, start where you leave off each round.


Fit

Part A.

800m Row

Then,

3 Rounds of:

15 KB Swings

12 V-ups

9 KB Thrusters (2 KB’s)

Then,

800m Row


Part B.

4 X 3:00 AMRAP, 1:00 rest

10 Pull-ups

8 DB Power Snatch

6 Burpees

100m Run

Work for 3:00 then Rest for 1:00, start where you leave off each round.


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