© 2017 by Dynamo Academy

WOD - Friday, June 16, 2017

June 16, 2017

A.  BPAC, lunge(samson hold), 2×10 bird dogs, 20x RS planks,20x alt SBGU, 10x cossack squat, 10x Wall facing squat


B.  Back Squat

-warm up to 60% w Front Squat

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

-95% x2 reps x3 sets

-85% x5


C.  Perform the following for time:

25 Hang Power Snatch (35/50)

25 Bar Facing Burpee

25 OHS (35/50)


D.  Renegade Rows 2x10 each arm AHAP

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