- 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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