• Shawn Alfenito

WOD 8/13/2020


Achieve

Part A.

Dead Stop Front squats

5 sets of 3-5 reps


Set barbell in the rack as low as you can get under it in a Front rack position, then start your squat ascent. Bar goes back in clips to start each rep


Part B.

For Time:

100 DU’s

20 HSPU

20 TTB

50 Cal Row

20 TTB

20 HSPU

100 DU’s


Fit

Part A.

16 Min Alt EMOM:

25 Mountain Climbers

20 Air Squats

14 Alt Lunges

100m Run


Part B.

For Time:

150 Singles

20 Hand release Push-ups

20 High Knees

50 Cal Row

20 High Knees

20 Hand release Push-ups

150 Singles


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