• Shawn Alfenito

WOD 7/10/2020


Achieve

Part A.

10 Min EMOM:

1 Snatch, 1 Hang Power Snatch, 1 OHS

Worm up to a weight that you can do all Reps with good form and complete in under 30 sec

Part B.

3 x 4 Min AMRAP:

8 Box jumps

8 DL 135/95

8 Russian twist (kB, bumper, slam ball)

100m Run

AMRAP for 4 min, then rest 1:00 min For

3 rounds.

FIT

Part A.

10 Min EMOM:

8 Box Dips + 8 Push-ups

Part B.

3 x 4 Min AMRAP:

10 Box jumps

10 DB Deadlifts

8 Russian twist (kB, bumper, slam ball)

100m Run

AMRAP for 4 min, then rest 1:00 min For

3 rounds.


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