• Shawn Alfenito

WOD 6/28/2021


Achieve

Part A.

Dead Stop Front squats

5 sets of 3-5 reps

*each rep starts with bar in J-Hooks at the bottom of your squat position. Drive up to standing then lower back into rack.


Part B.

3 Rounds

4:00 to complete:

6 Hang Power Snatch (75/55)

6 OHS

6 Burpees

Max Cal Row in rem time

-Rest 3:00-

*Score is Total Cal combined over 3 rounds

Fit

Part A.

15:00 Alt EMOM:

15 Air Squats

10 Push-Ups

10 DB Lunges


Part B.

3 Rounds

4:00 to complete:

6 Alt DB Snatch

6 DB Thrusters

6 Burpees

Max Cal Row in rem time

-Rest 3:00-

*Score is Total Cal combined over 3 rounds


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