© 2017 by Dynamo Academy

WOD - Wednesday, August 30, 2017

August 30, 2017

A.  Butt walks, birddogs, Walking Lunge(samson hold), toy soldiers, wall frisk(tspine), buddha prayers, clamsx 10, glute bridgex20

 

B. Deadlift  80%x2, 85x2, 90x2, 92.5x2, 95x1, 80x5 

Superset w

Ring Dips 6 sets x 3-6 quality reps or 2 ROR (Reps on Reserve)

 

C.  Perform the following for time

21-15-9

Hang Power Clean (30/45)

Push Press (30/45)

Box Jump (20/24)

 

D.  6 Min Alt tabata Plank + Superman

 

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