• Shawn Alfenito

WOD 12/7/2021



Achieve

Part A.

Front Squats:

4x5 @75-80%


Part B.

For time (10 min cap):

21-15-9

Hang Power Snatch (95/65)

Wall balls (20/14)

-Rest 3:00 then-

2 Rounds:

10 Pull-Ups

10 FR Lunges (95/65)

15/12 Cal Row

100m Run

*score is total time including rest. If you cap first part it counts as 10:00 to your score.


Fit

Part A.

12 min ALT EMOM:

15 KB swings

100m run

15 Ball Slams


Part B.

For time (10 min cap):

21-15-9

Alt DB Snatch

Wall balls (20/14)

-Rest 3:00 then-

2 Rounds:

10 Pull-Ups

10 DB FR Lunges

15/12 Cal Row

100m Run

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