• Shawn Alfenito

WOD 5/3/2021


Achieve

Part A.

Push Jerk:

Work to a Heavy single (80-90%) then…

3x5 @60-65%


Part B.

16:00 AMRAP:

6 Pull-ups

8 box jumps

10 Goblet Squats (53/35)

*Every 3rd min, stop and perform 40 Du’s/60 Singles, resume where you left off when you finish the ropes *Score is total rounds and reps.


Fit

Part A.

3 Rounds:

10 KB Squat Press outs

10 Situps

10/10 Donkey Kicks

100m Run

Part B.

16:00 AMRAP:

6 Ring Rows

8 box jumps/step ups

5/5 KB Clean & Jerks

*Every 3rd min, stop and perform 40 Du’s/60 Singles, resume where you left off when you finish the ropes *Score is total rounds and reps.


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