• Shawn Alfenito

WOD 12/3/2020


Achieve

Part A.

5:00 AMRAP

8 KB Deadlifts 8 Russian KB Swings (Active pull-down)

8 Kip Swings

8 Tuck-ups

Then…

Strength

5x5 Bentover Rows*

*Keep weight moderate.


Part B.

3 Rounds: 12-10-8

Sumo Deadlift High Pulls (135/95)/(75/45)

HSPU

-Rest 1:00 Between Rounds-

Fit

Part A.

3:00 AMRAP

10 DB Front Squats 10 Ring Rows

10/10 V-ups/sit-ups

Then…

5x10 DB Bentover Rows


Part B.

3 Rounds: 12-10-8 Sumo Deadlift High Pulls (KB/Bar)

Med Ball Cleans (20/14)

200m Run

-Rest 1:00 Between Rounds-


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