© 2017 by Dynamo Academy

WOD - Friday, September 15, 2017

September 15, 2017

***Reminder this Saturday Night "LAURIE's FILTHY FIFTY PARTY!!"   at Dynamo @6pm.  Special WOD followed by Pizza and desert!!



A.  Walking lunge(samson hold), 1x10 Butt walk, 2×10 bird dogs, 20x RS planks,20x alt Shin boxGU, Squat side push away x10 each side, 10x cossack squat, 12x goblet squat


B.  BackSquats

-Warm up to 65% w Front Squat

-4:1:1 Tempo, 5 sets x 3 reps @ 65%

-CAT Squats, 3 sets 5 reps


C.  Perform the following for time

-400m Run

-25 Pull ups

-5 rounds of:

     10 DB(racked) Step back lunge (35/50)

     10 Box Jump (20/24)

-25 Pull ups

-400m Run




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