• Shawn Alfenito

WOD 7/16/2020


Achieve

Part A.

12 Min Alt EMOM:

10 DB Box Step ups

12 Ball Slams

15/12 Cal Row


Part B.

4x 3:00 AMRAP

10 TTB

10 Burpees

20 DU’s

1:00 Rest after each 3:00 AMRAP, start where you left off each round


Fit

Part A.

12 Min Alt EMOM:

10 DB Box Step ups

12 Ball Slams

100m Run


Part B.

4x 3:00 AMRAP

10 High Knees or V-UPS

10 Burpees

40 Singles

1:00 Rest after each 3:00 AMRAP, start where you left off each round

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