© 2017 by Dynamo Academy

WOD - Friday, August 18, 2017

August 18, 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.  Squats

-Front Squat 1 RM

-Back Squat 2x 2 reps @ 4:1:1 Tempo (@ 1RM FS)

-Back Squat 2 x 2 reps, 1 x AMRAP (@ 1RM FS) 

 

C.  Perform the following for max reps

- 4 Minute AMRAP

      8 - Step back lunge (35/50) (barbell front rack)

      8 - Pull up

- 1 Minute Rest

- 4 Minute AMRAP

      8 - Front Squat (35/50)

      8 - Push up

- 1 Minute Rest

- 1 Minute AMRAP

     Prisoner Squat Jumps

 

 

 

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