• Shawn Alfenito

WOD 12/16/2021



Achieve

Part A.

3 Rounds:

10 SDHP (115/75)

:30 Dead Hang from Pull-Up Bar


Part B.

For Time:

2 rounds of:

3 Rope climbs/Pulls (scale to skill level)

50 DU’s 20 Wall Balls (20/14)

10 KB Squat & Press Outs

-Rest 2:00-

2 Rounds of:

20/15 Cal Row

10 Snatch (95/65)

100m Run


Fit Part A.

Same as Achieve


Part B.

For Time:

2 rounds of:

3 Floor to Stand Rope Pulls

50 DU’s/100 Singles 20 Wall Balls

10 KB Squat & Press Outs

-Rest 2:00-

2 Rounds of:

400m Run

10 DB Lunges

20 Mountain Climbers


34 views