© 2017 by Dynamo Academy

WOD - Friday, August 11, 2017

August 11, 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 85% of 1RM Back Squat

-Front Squat 3 x 1rep

-Back Squat 3 x 2 reps @ 4:1:1 Tempo

-Back Squat 2 x 5 reps

 

C. 3 Rounds for time

12 Burpee over bar

9 Deadlift(45/60) Rx+(50/70)

6 Hang Power Clean

3 Push Press

 

 

D.  2 Minutes cumulative hollow rock

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