• Shawn Alfenito

WOD 12/17/2020


Achieve

Part A.

Deadlifts:

Warmup then…

3x8 @65%

2x6 @70%

1x5 @75-80%


Part B.

8 Rounds 12 Slam Balls

9 DB Box Step-ups (50/35)|(35/20)

6 Thrusters (95/65)

-Rest :30 b/t Sets-


(Score is Time)


Fit

Part A.

800m Run

20 DB Deadlifts

20 Box Dips

20 V-ups

800m Run


Part B.

8 Rounds 12 Slam Balls

9 DB Box Step-ups (50/35)|(35/20)

6 DB Clusters (squat clean thruster)

-Rest :30 b/t Sets-

(Score is Time)


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