• Shawn Alfenito

WOD 4/13/19


Achieve

“Super Strength Saturday”

Superset 1: (12 min to complete)

3 rounds

15 Back Squats @50-55%

15 DB RDLs

Superset 2: (12 min to complete)

4 rounds

12 deadlifts (225/155)

12 sit ups w/ plate

Superset 3: (12 min to complete)

4 rounds

12 strict knees to elbows

12 pistols


Fit

Part 1

10 min AMRAP

10 burpee box jumps

10 KB sdhp

- rest 2 min after cap

Part 2

EMOM for 10 min alternate

15/12 cal row

12 oh plate lunges

- rest 2 min

Part 3

10 min AMRAP

15/12 cal row

15 kb swings

15 burpees

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