© 2017 by Dynamo Academy

WOD - Wednesday, August 16, 2017

August 16, 2017

A. Butt Walk , 10 x birddogs, Toy Soldiers, Walking Lunge(samson h), 10 x SBGU, 6x Cossack squat, Dead hang plus beat swing, T-spine flex extend, handstand hold 15secs

 

B.   Clean & Jerk

-Clean(paused catch) + Pause Jerk (pause at Dip) 80%x5 singles

-5 Attempts at 85% +  (no pauses)

 

C.  

6 C+J (45/60)

-6 Wallball

100m Run

6 C+J (45/60)

-12 Wallball

100m Run

6 C+J (45/60)

-18 Wallball

100m Run

6 C+J (45/60)

=24 Wallball

100m Run

6 C+J (45/60)

-30 Wallball

100m Run

 

D.  100m Suitcase Carry AHAP (50m Right hand, 50m Left hand)

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