- Shawn Alfenito
WOD 9/21/2020

Achieve
Part A.
Deadlift cycle WK 3:
5x7 @75%
Get a few good warmup sets of 6-8 reps in before getting to your working weight
Part B.
3 x 4:00 AMRAP:
25 DU’s
8 Cleans 115/75
10 KB Swings 53/35
100m Run
Rest 1:00 between AMRAPs. Start over at the top to start each
Fit
Part A.
4 Rounds:
10 Bulgarian Split squats
10 DB Lunges
10 Sit-ups
200m Run
Part B.
3 x 4:00 AMRAP:
25 DU’s/75 singles
8 DB Cleans 50/35
10 KB Swings 53/35
100m Run
Rest 1:00 between AMRAPs. Start over at the top to start each
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