• Shawn Alfenito

WOD 12/2/2020


Achieve

Part A.

4 Rounds (add weight to Clean and Jerks ea. round)

250m Row

8 Clean and Jerks

15 Ball Slams


Part B.

On A 6:00 Running Clock:

40 Sit-Ups 40 Thrusters 75/45

-Rest Remaining Time Until Start of Next Set-

On A 6:00 Running Clock:

40 Push-ups 40 Box Jumps

-Rest Remaining Time Until Start of Next Set-

On A 6:00 Running Clock:

40 DB Lunges 50/35 200 DU’s

*Complete work in the Sets in any order or rep breakdown, athlete's choice.

(Score is for Time for Each Set)


Fit

Part A.

4 Rounds (add weight to Clean and Jerks ea. round)

400m Run

8 DB Clean and Jerks

15 Ball Slams

Part B.

Same as Achieve

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