• Shawn Alfenito

WOD 5/13/2021


Achieve

Part A.

Snatch Grip Deadlifts:

4X10 @65% Of 1RM DL


Part B.

For Time:

5 Bar Muscle-ups

10 Ball Slams

15 Box Jumps

200m Run

4 Bar Muscle-ups

15 Ball Slams

20 Box Jumps

200m Run

3 Bar Muscle-ups

20 Ball Slams

25 Box Jumps

200m Run


*If you don’t Have Bar MU’s, sub is 6 pull-ups + 6 Box Dips.

Score is Rounds +Reps


Fit

Part A.

12:00 Alt EMOM:

12 Push-Ups

12 Russian Twists

12 KB SDHP

100m Run


Part B.

For Time:

6 Man Makers

10 Ball Slams

15 DB Box Step-ups

200m Run

5 Man Makers

15 Ball Slams

20 DB Box Step-Ups

200m Run

4 Bar Man Makers

20 Ball Slams

25 DB Box Step-Ups

200m Run

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