• Shawn Alfenito

WOD 7/12/2021


Achieve

Part A.

Pause Back Squats:

5x5 @60%

*2 Second pause at the bottom


Part B.

4 Rounds For Time:

400m Run

10 OHS 95/65

10 Chest to Bar Pull-ups

15 KB Swings


Fit

Part A.

3 Rounds:

5/5 Bulgarian Split Squats

10 DB Bent-Over Rows

15/12 Cal Row


Part B.

4 Rounds For Time:

400m Run

12 OH Plate Lunges

10 Ring Rows

15 KB Swings


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