• Shawn Alfenito

WOD 7/7/2021


Achieve

Part A.

12:00 Alt EMOM:

10 Russian Twists

25 DU’s

4 Devils Press (40/25)

100m Run

Part B.

Every 4:00 x 4 Rounds 200m Run Then in the remaining time... AMRAP of:

10 Deadlifts (155/125) 10 Wall-balls (20/14)

-Rest 1:00-

*Score is total reps through all AMRAPS combined


Fit

Part A.

12:00 Alt EMOM:

10 Russian Twists 10 Box Dips

40 Singles

100m Run


Part B.

Every 4:00 x 4 Rounds 200m Run Then in the remaining time... AMRAP of:

10 Alt DB Lunges 10 Wall Balls


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