• Shawn Alfenito

WOD 5/17/2021




Achieve

Part A.

Bear Complex:

5 sets of 5 Reps

(Power Clean, Front Squat, Push Press, Back Squat, Push Press)

*All movements combined/unbroken = one rep

Add weight each round

Part B.

Every 4:00 x 4 Rounds 250m Row Then in the remaining time... AMRAP of: 8 Pistols (Scale using a box or 14 air squats) 6 Power Cleans (135/95)

-1:00 Rest, start over each round

Fit

Part A.

6:00 EMOM of:

4 Devils Press

Into…

6:00 EMOM of:

10 Sit-ups + 10 Donkey Kicks

Part B.

Every 4:00 x 4 Rounds 250m Row Then in the remaining time... AMRAP of: 8 Squat Jumps 6 DB Power Cleans

-1:00 Rest, start over each round

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