• Shawn Alfenito

WOD 3/29/2021


Achieve

Part A.

Front Squats:

5x5 @60%

*2 second pause at the bottom


Part B.

14:00 AMRAP:

15/12Cal Bike or Row

5 Cleans (135/95) 5 Pull-ups

10 Russian Twists *Score is Rounds + Reps; Cleans are FULL SQUAT cleans


Fit

Part A.

12 Min EMOM:

10 DB Front Squats

10 Box Dips

10 Butpees

:30 Plank Hold


Part B.

14:00 AMRAP:

200m Run

5 DB Cleans

10 Ring Rows

10 Sit-ups

*Score is Rounds + Reps; Cleans are FULL SQUAT cleans

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