© 2017 by Dynamo Academy

WOD - Friday, July 7, 2017

July 7, 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

-82.5%x2, 87.5%x1, 92.5%x1, 97.5%x1, 102.5%x1,....

-80% AMRAP

 

C.  6 Minute AMRAP

2-4-6-8-10-.........

DB Cluster

Burpee Box Jump over

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