© 2017 by Dynamo Academy

WOD - Wednesday, June 7, 2017

June 7, 2017

A.  2 rounds of: BPAC, Toy soldiers, Walking Lunge(w samson hold), 6x SBGU, 6x Cossack Squat, 6x T-spine wall frisk, 6x Wallfacing Squat

 

B.  Snatch

- warm up with 3 positions snatch up to 60% 

(1 rep from 1-pos, 1 rep from 2 pos, 1 rep from floor)

-Snatch 65-70-75-80-85% x 2reps each

-90% + x1 x 4 attempts ( no missing, choose wisely)

 

C.  Perform the following for time

10 Snatch (45/60)

2 OHS

    Run 100m

8 Snatch

4 OHS

    Run 100m

6 Snatch

6 OHS

    Run 100m

4 Snatch

8 OHS

    Run 100m

2 Snatch

10 OHS

    Run 100m

 

 

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