• Shawn Alfenito

WOD 9/30/2020


Achieve

Part A.

12:00 Alt EMOM:

5 Power Cleans 135/95

5 Front Squats 135/95

5 Strict Pull-ups


Part B.

3:00 to complete

400m Run

AMRAP of Air squats in remaining time

-straight into-

3:00 to complete

400m run

AMRAP of Wall Balls in remaining time

-straight into-

3:00 to complete

400m Run

AMRAP of Alt DB snatch

Score is total reps of all three AMRAP movements combined.


Fit

Part A.

12:00 Alt EMOM:

10 DB Power Cleans

10 DB Front Squats

10 Ring Rows


Part B.

3:00 to complete

400m Run

AMRAP of Air squats in remaining time

-straight into-

3:00 to complete

400m run

AMRAP of Wall Balls in remaining time

-straight into-

3:00 to complete

400m Run

AMRAP of Alt DB snatch

Score is total reps of all three AMRAP movements combined.


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