• Shawn Alfenito

WOD 4/13/2021


Achieve

Part A.

Deadlifts:

Work up to your 80% then,

6x6 @70-75% of 1RM

Part B.

For Time:

Snatch (115/75) *Full snatch

12-9-6-3

5 muscle-ups and 100m Run between each set

(Sub is 6 pull-ups, 6 box dips)


Fit

Part A.

12 Min Alt EMOM:

15/12 Cal Row

10 DB Thrusters

10 Ball Slams

Part B.

4 Rounds For time:

12 Alt DB snatches

12 V-Ups

12 DB Step Back Lunges

200m Run

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