• Shawn Alfenito

WOD 12/18/2020


Achieve

Part A.

Run/Row Intervals:

400m Run

500m Row

-Rest 2:00-

300m Run

300m Row

-Rest 1:00-

200m Run

250m Row

Part B.

For Time: 2 Rounds 20/15 Cal Row

60 DU’s/60 Singles + 60 DU attempts

Into...

3 Rounds 5 Back Squats (155/115)|(135/95)

10 Push-Ups

Into...

2 Rounds 20/15 Cal Row

60 DU’s/60 Singles + 60 DU attempts

(Score is Time)


Fit

Part A.

Same as Achieve


Part B.

For Time: 2 Rounds 400m Run

60 DU’s/60 Singles + 60 DU attempts

Into...

3 Rounds 10 DB Squats

10 Push-Ups

Into...

2 Rounds 400m Run

60 DU’s/60 Singles + 60 DU attempts

(Score is Time)


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