• Shawn Alfenito

WOF 4/28/2021


Achieve

Part A.

Cadence Dead Lifts:

5x6 is @60%

Pull from the floor like a normal DL, then 3 seconds descent back to start position.


Part B.

16:00 AMRAP:

10 TTB

10 box jumps

10 KB Swings (53/35)

10 Cal Row

*Every 4th min, stop and run 400m, resume where you left off when you come back.

Fit

Part A.

1000m row

800m Run

600m Bik


Part B.

Same as Achieve


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