- Shawn Alfenito
WODS 4/14/2020

WOD A.
Part A.
3 rounds
15 Hollow Rocks
15 Mountain climbers
Air squats
Part B.
15 Min AMRAP:
10 DB Thrusters
10 Alt DB Snatches
10 Sit-ups
100m Run
WOD B.
Part A.
3 rounds
15 Hollow Rocks
15 Mountain climbers
Air squats
Part B.
15 Min AMRAP:
12 KB Swings
10 KB SDHP
10 Ball slams
100m Run
WOD C.
Part A.
3 rounds
15 Hollow Rocks
15 Mountain climbers
Air squats
Part B.
15 Min AMRAP:
10 Box Dips
10 Box jumps
12 Russian twists with WB
100m Run
Sub any movements with a barbell where appropriate if you have one.
No Equipment
15 Min AMRAP:
10 Jump Squats
10 dips - use a chair, bench, buckets, etc
10 Sit-ups
109m Run
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