• Shawn Alfenito

WOD 9/22/2021


Achieve

Part A.

Dead Stop Front squats:

5 sets of 3-5 reps @65-70%

*Set barbell in the rack as low as you can get under it in a Front rack position, then start your squat ascent. Bar goes back in clips to start each rep


Part B.

5 Rounds For Time:

8 Hang Power Snatch (115/75)

10 Pull-Ups

12 Box Jump Overs

15 Sit-Ups


Fit

Part A.

16:00 Alt EMOM:

12/10 Cal Row

10 Goblet Squats (50/35)

10 hip bridges with plate

:30 Plank Hold

Part B.

5 rounds For Time: (15 Min cap)

8 Thrusters (40/25)

10 Burpees

12 Box step Overs

400m Run

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