- Shawn Alfenito
WOD 3/17/2020

Achieve
Part A.
15 min:
6x4 Push Jerk @60%
Part B.
For Time:
40 KB Swings 53/35
40 Wall Balls 20/14
40 DU’s
200m
30 KB Swings
30 Wall Balls
30 DU’s
200m Run
20 KB swings
20 Wall Balls
20 DU’s
200m Run
Fit
Part A.
14 Min AMRAP:
12 OH plate lunges
10 Russian Twists (slam balls)
10 pull-ups/Ring Rows
Part B.
For Time:
40 KB Swings
40 Wall Balls
40 DU’s
200m
30 KB Swings
30 Wall Balls
30 DU’s
200m Run
20 KB swings
20 Wall Balls
20 DU’s
200m Run
Home WOD
4 Rounds for time:
400m Run
20 Air Squats
12 Alt Jumping lunges
10 Pushups
Most of you can judge a close estimate of a 400m Run by now, if not Run for approximate time it takes you to run a 400m at the gym.
If you have access to Dumbbells or a barbell, sub air squats for 10 front squats with weight.
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