© 2017 by Dynamo Academy

WOD - Friday, June 23, 2017

June 23, 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% x3 reps x2 sets

-85% x5

 

C.  Perform 2 Rounds of the following for time

10 Thruster(45/60)

20 Front Squats

30 Jump Squats

40 DU

 

D.  2 mins cumulative hollow hold/rock

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