© 2017 by Dynamo Academy

WOD - Friday, August 4, 2017

August 4, 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 80% of 1RM Back Squat

-Front Squat 5 x2reps

-Back Squat 3 x2 reps @ 4:1:1 Tempo

-Back Squat 2 x 7 reps

 

C. For Time

42 Wallball

21 Pull up

30 Wallball

15 Pull up

18 Wallball

9 Pull up

 

D.  2 Minutes cumulative plank

 

 

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