• Shawn Alfenito

WOD 9/14/2020


Achieve

Part A.

Deadlift cycle WK 2:

6x5 @70-75%

Get a few good warmup sets of 8-10 reps in before getting to your working weight


Part B.

4 Rounds For Time:

5 Devils Press 50/35

10 Step Back Lunges 95/65

10 Shoulder to Overhead 95/65

400m Run


Fit

Part A.

4 Sets:

10 DB/Barbell Deadlifts

10 Bent-over Rows

Perform both movements as a superset

Run 200m between sets


Part B.

4 Rounds For Time:

5 Devils Press

10 DB Step Back Lunges

10 Shoulder to Overhead

400m Run

STOH should be with a barbell, choose a weight you can maintain for 4 Rounds

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