- Shawn Alfenito
WOD 3/24/2021

Achieve
Part A.
Back Squats:
4x6 @60-65%
Part B.
For Time:
15-15-15
Box Jumps (24/20)
DB Floor Press 50/35
-Rest 3:00-
3 Rounds,
5 Bar Muscle-ups
60 Double-Unders
10 Hang Power Snatch (95/65)
*Sub bar muscle-ups; 5 pull-ups + 10 Ring Rows
Fit
Part A.
3 Rounds:
10 KB Cossack Squats
10 sit-ups
10 Donkey Kicks
100m Run
Part B.
For Time:
15-15-15
Box Jumps (24/20)
DB Floor Press 50/35
-Rest 3:00-
Rest 3:00
3 Rounds
400
10/10 Shoulder taps
15 Ball Slams
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