• Shawn Alfenito

WOD 5/11/2021



Achieve

Part A.

Pendlay Rows:

5 sets of 8-10 reps

Only go as heavy as form and proper technique allows


Part B.

3 Rounds (20:00 Cap)

75 Du’s

12 Hang Power Cleans (115/75)

20 Russian KB Swings

400m Run

Rest for 2:00 after each round. Score is total time including rest.


Fit

Part A.

3 Rounds of:

6/6 Single leg KB Deadlifts

10 Goblet Squats

16 Alt Jumping Lunges


Part B.

3 Rounds (20:00 Cap)

75 DU’s/150 Singles

15 DB Hang Power Cleans

20 Mountain Climbers

400m Run

Rest for 2:00 after each round. Score is total time including rest.

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