• Shawn Alfenito

WOD 9/14/2021



Achieve

Part A.

Back Squats:

2x6 @65%

1x8 @70%

1x5 @80%


Part B.

For Time (18 min cap):

21 Power Snatches 95/65

20 Wall Balls

5 Bar Muscle ups

15 Power Snatches

20 wall balls

5 Muscle ups

9 Power Snatches

20 Wall Balls

5 muscle ups


Fit

Part A.

Intervals, 4 Rounds:

200m Sprint

Row for as long as Run Takes

Rest 1:00 Between Rounds


Part B.

For Time (18 min cap):

21 Alt DB Snatches

20 Wall Balls

10 Ring Rows

15 Alt DB Snatches

20 wall balls

10 Ring Rows

9 DB Snatches

20 Wall Balls

10 Ring Rows


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