© 2017 by Dynamo Academy

WOD - Wednesday,July 19, 2017

July 19, 2017

A.  Butt walks, Walking Lunge(samson hold), toy soldiers, wall frisk(tspine), clamsx 10, glute bridgex20


B.  Deadlift

- 80%x2, 85%x2, 90%x2

-60% x 5 x 5 (technique and speed)


C.  Perform the following for time

42 KBS (russian)(1.5/2p)

21 Ring Dips

30 KBS

15 Ring Dips

18 KBS

9 Ring Dips


D.  6 Min Alt tabata Hollow hold + Tuck ups


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