• 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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