• Shawn Alfenito

WOD 12/6/2021



Achieve

Part A.

Pendlay Rows:

5 sets of 8-10 reps

Only go as heavy as form and proper technique allows


Part B.

4 X 3:00 AMRAP, 1:00 rest

10 TTB

8 Cleans (95/65)|(65/55)

6 Burpees

100m Run

Work for 3:00 then Rest for 1:00, start where you leave off each round.

Fit

Part A.

3 Rounds of:

5/5 Single leg KB Deadlifts

10 Goblet Squats

15 Jumping Lunges

Part B.

4 X 3:00 AMRAP, 1:00 rest

10 V-Ups

8 DB Cleans

6 Burpees

100m Run

Work for 3:00 then Rest for 1:00, start where you leave off each round.

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