• Shawn Alfenito

WOD 3/23/2021


Achieve

Part A.

Clean Complex:

12:00 EMOM

1 Clean, 1 Hang Clean, 2 Front squats:

*Warmup to a manageable weight to use for the entire EMOM


Part B.

For Time:

Cal Row | Thrusters (115/75)

8 Cal Row

9 Thrusters

100m Run

12 Cal Row

9 Thrusters

100m Run

16 Cal Row

9 Thrusters

100m Run

20 Cal Row

9 Thrusters

100m Run


Fit

Part A.

12 Alt EMOM:

12 Squats Jumps

:30 Plank Hold

20 Mountain Climbers

10 DB Rows


Part B.

For Time:

Cal Row | DB Thrusters

8 Cal Row

9 Thrusters

200m Run

12 Cal Row

9 Thrusters

200m Run

16 Cal Row

9 Thrusters

200m Run

20 Cal Row

9 Thrusters

200m Run

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