• Shawn Alfenito

WOD 9/23/2021


Achieve

Part A.

SDHP (Sumo DL High Pulls):

Work to a Heavy double then,

4x5 @65% of your heavy double for tue day


Part B.

15:00 AMRAP:

3 Bar Mu’s

6 HSPU’s

9 Cleans (95/65)

12 Air Squats

100m Run


Fit

Part A.

400m Run

2 Rounds of:

20 KB SDHP (53/35)

20 Push-Ups

20 Ball Slams

Then,

400m Run

*ea. 400m Run is done once


Part B.

15:00 AMRAP:

3 Burpees + 6 Box Dips

6 HSPU’s (use common scaling)

9 DB Cleans

12 Air Squats

150m Row

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