• Shawn Alfenito

WOD 7/1/2021


Achieve

Part A.

Dead Lifts:

1x10 @60%

1x8 65%

1x6 @70%

1x5 @75-80%


Part B.

For Time:

2 rounds of:

3 Rope climbs/Pulls (scale to skill level)

40 DU’s 20 Box Jumps

5/5 KB Push Press (53/35)

-Rest 2:00-

2 Rounds of:

20 Push-Ups

10 Box Jumps

400m Run

*score is total time including rest

Fit Part A.

4 Rounds:

10 DB Front Squats

10 DB Bent Over rows

10/10 Donkey Kicks


Part B.

Same as Achieve

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