• Shawn Alfenito

WOD 7/20/2021


Achieve

Part A.

4 Rounds:

10 DB Floor Press

10 Strict Pull-ups

10 Overhead Plate Lunges

100m Run

*not for time, shoot for good quality reps and heavier weights


Part B.

15:00 E3MOM

7 DB Thrusters (50/35)|(35/20)

5 HSPU (Sub 3 Wall Walks)

*Score is Slowest/Worst Time


Fit

Part A.

400m Run

5 Rounds of “Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

400m Run


Part B.

15:00 E3MOM

5 DB Thrusters (35/20)

5 Hand Release Push-ups

100m Run

*Score is Slowest/Worst Time


Cool Down/Recovery

400m Medium Paced Walk,Nasal Breathing Only

*During the walk focus on slow controlled breathing through just you nose and mouth closed

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