• Shawn Alfenito

WOD 3/3/2021


Achieve

Part A.

Front Squats:

8-8-8

Warmup then,

Start at moderate weight, build to heavy on last set


Part B.

For Time:

2 rounds of:

10 Thrusters (95/65)

15 Box Jumps

20 KB Swings (53/35)

40 DU’s

-Rest 2:00-

2 Rounds of:

20 Cal Row

10 Pull-ups

5 Bar Muscle-ups

*Sub for MU is 5 burpees/5box Dips


Fit Part A.

400m Run

20 Squats

20 Ball Slams

20 Mountain Climbers

400m Run


Part B.

For Time:

2 rounds of:

10 DB Thrusters

15 Box Jumps/Step ups

20 KB Swings

60 Singles

-Rest 2:00-

2 Rounds of:

20 Cal Row

10 Pull-ups

10 OH Plat Lunges


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