© 2017 by Dynamo Academy

WOD - Friday, July 14, 2017

July 14, 2017

A.  Walking lunge(samson hold), 2×10 bird dogs, 20x RS planks,20x alt Shin boxGU, 10x cossack squat, 12x goblet squat, T-spine flex/extend

 

B.  Using 65% of 1RM Back Squat

-Front Squat 4 x6 reps

-Back Squat 3 x3 reps @ 4:1:1 Tempo

-Back Squat 1 x 8 reps

 

C.  Perform the following for time:

-25 Pull ups

   15-10-5

    Thruster(30/45)

    Burpee

-25 Pull ups

 

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