• Shawn Alfenito

WOD 3/9/2021


Achieve

Part A.

5 Sets, work to a heavy

5 Sumo Deadlift High Pulls

Focus on fast hip extension and using more posterior chain than arms.


Part B.

3 Rounds for Time:

15/12 Cal Row

10 Chest to bar Pull-ups

15 KB SDHP (53/35)

20 KB Swings (53/35)

400m Run


Fit

Part A.

1000m Row

At the top of every minute,

10 Jumping Lunges + 10 Sit-ups


Part B.

3 Rounds for Time:

15/12 Cal Row

10 DB Thrusters

15 Ring Rows/pull-ups

20 KB Swings

400m Run

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