• Shawn Alfenito

WOD 4/21/2021


Achieve

Part A.

4 Rounds:

2-3 Rope Climbs or Rope Pull-to-stand from floor

8-10 Box Dips

200m Run


Part B.

14 Min AMRAP:

8 Thrusters (95/65)

10 Box Jumps

12 KB Swings (53/35)

400m Run


*Cash-Out*

Ab Work

:30 side plank

30 Situps

:30 Plank hold

30 Flutter kicks

:30 side plank

30 Alt Knee raise planks


Fit

Part A.

4 Rounds:

20 Mountain Climbers

8-10 Box Dips

200m Run


Part B.

14 Min AMRAP:

8 DB Thrusters

10 Box Jumps

12 KB Swings (53/35)

400m Run

*Cash-Out*

Ab Work

:30 side plank

30 Situps

:30 Plank hold

30 Flutter kicks

:30 side plank

30 Alt Knee raise planks



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