© 2017 by Dynamo Academy

WOD - Friday, July 21, 2017

July 21, 2017

A.  Walking lunge(samson hold), 1x10 Butt walk, 2×10 bird dogs, 20x RS planks,20x alt Shin boxGU, 10x cossack squat, 12x goblet squat

 

B.  Using 70% of 1RM Back Squat

-Front Squat 4 x4 reps

-Back Squat 2 x3 reps @ 4:1:1 Tempo

-Back Squat 2 x 8 reps

 

C.  3 Rounds for time

400m Run

21 Thrusters (30/45)

12 K2E

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