• Shawn Alfenito

WOD 12/20/20201



Achieve

Part A.

Back Squats:

4x7 @70%


Part B.

3 Rounds for Time:

15/12 Cal Row

12 Clean and Jerks (115/75)

15 Pull-ups

400m Run


Fit

Part A.

15:00 to complete:

1000m Row

25 Burpees

25 Air squats

25 Mountain climbers

25 DB Squats

400m Run


Part B.

3 Rounds for Time:

15/12 Cal Row

12 DB Clean and Jerks

15 Pull-ups or 20 Ring Rows

400m Run

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