• 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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