• Shawn Alfenito

WOD 12/4/2020


Achieve

Part A.

3 Rounds: (for quality not speed)

500m Row

10 Goblet Squats

10 Box Dips


Part B.

6 Rounds:

2:00 Running clock

200m Run

4 Bar MU’s

Max DU’s in remaining time

Rest :30 Between sets


Scale for MU’s is burpee pull-ups

Score is total DU’s


Fit

Part A.

Same as Achieve


Part B.

6 Rounds:

2:00 Running clock

200m Run

4 Burpee Box Jumps

Max Cal Row in Remaining time

Rest :30 Between sets


Score is Total Cals

“Cash-Out”

800m Row X 2

Rest 1:1


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