• Shawn Alfenito

WOD 7/27/2021


Achieve

Part A.

Front Squats:

8 @70%

6 @75%

6 @80%

4 @85%


Part B.

For Time:

2 rounds of:

10 Thrusters (95/65)

15 Burpees

20 KB Swings (53/35)

40 DU’s

-Rest 2:00-

2 Rounds of:

15/12Cal Row

10 Alt FR Lunges (95/65)

5 C2B Pull-ups

Fit Part A.

800m Run

20 Sit-Ups

20 Ball Slams

10/10 single leg Hip Bridges

400m Run

Part B.

For Time:

2 rounds of:

10 DB Thrusters

15 Burpees

10/10 KB Push Press

60 Singles

-Rest 2:00-

2 Rounds of:

15/12Cal Row

10 Ring Rows

10 OH Plate Lunges

100m Run

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