• Shawn Alfenito

WOD 9/15/2021


Achieve

Part A.

5 Sets, work to a heavy

5 Sumo Deadlift High Pulls

Focus on fast hip extension and using more posterior chain than arms.


Part B.

16:00 AMRAP:

250m Row

8 Thrusters (95/65)

10 TTB

12 KB Swings (53/35)

200m Run


Fit

Part A.

3 Rounds:

200m Run

10 Weighted Hip Bridges

10 Alt Side step lunges

10 Push-Ups


Part B.

3 Rounds for Time:

400m Run

10 DB Thrusters

10 Hang Knee Raises

10 KB Swings

100m Farmers Carry

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