© 2017 by Dynamo Academy

WOD - Friday, May 19

May 19, 2017

A. Walking lunge(samson hold), 10x bird dogs, 20x RS planks, 10x alt Shin boxGU, 10x cossack squat, 12x goblet squat


B.  Back Squat

-warm up to 60% w Front Squat

-4:1:1 Tempo Squat @ 70% x3, 75%x3, 80%x3

-85% x5 reps x4 sets


C.  Perform the following for time:

-  42 Box Jump

-  15-12-9

     Thruster (30/45)

     Pull up

-  400m Run

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