• Shawn Alfenito

WOD 7/6/2020

Masks on!

Today is the first day for the mask requirement at NPCF. Obviously none of want to wear a mask to workout. However, it’s not the worst thing and we can try and use it as an opportunity to work on the breathing aspect of fitness which is often ignored. I will also be adjusting the relative intensity to counteract the effect of having a covering on your face. I will be including built in rests, intervals, and running so you can get your mask off and get some fresh air. We will get through this together and remember, it’s not permanent.


Part A.

Back Squats:


2x4 @75%

1x4 @80%

Take your time Warming up and between sets.

Part B.

16 Min ALT EMOM:

5 Power Cleans 135/95

10 Front Rack Lunges

100m Sprint

1 minute Rest


Part A.

DB Strength (3 Sets/Roumds)

10 Front Rack Squats

10 Lunges

5 Devil press

Part B.

16 Min ALT EMOM:

8 DB Power Cleans

10 DB Push Press

100m Sprint

1 minute Rest


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