• 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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