• Shawn Alfenito

WOD 7/23/2021


Achieve

Part A.

OHS:

2x6 @70%

1x5 @75%

1x3 @80%


Part B.

For Time: (20 Min Cap)

800m Row

then,

3 Rounds of:

3 Rope Climbs (Scale 3 Rope pulls to standing)

20 KB Swings (53/35)

10 Alt DB Snatch (50/30)

5 Devils Press (50/30)

100m Run

Then,

800m Row


Fit

Part A.

12 Min AMRAP:

40 Singles

20 Jump Lunges

10 Box Dips

10 Med-Ball Cleans


Part B.

For Time: (20 Min Cap)

800m Row

then,

3 Rounds of:

3 Rope Climbs (Scale 3 Rope pulls to standing)

20 KB Swings (53/35)

10 Alt DB Snatch (40/25)

5 Devils Press (40/25)

100m Run

Then,

800m Row

62 views