© 2017 by Dynamo Academy

WOD - Friday, July 30, 2017

June 30, 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%x2, 85%x1, 90%x1, 95%x1,

-100% x 2 reps x 1 set

-85% x5 x 2 sets

 

C.  For time:

15-12-9

Squat Cleans (45/60)

Burpee Over Bar

Rest 2 minutes

15-12-9

Pull up

Box Jump(24/30)

 

  

 

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