© 2017 by Dynamo Academy

WOD - Friday, September 22, 2017

September 22, 2017

A.  Walking lunge(samson hold),10x Butt walk, 10x bird dogs, 10 xalt Shin boxGU, Squat side push away x10 each side, 10x cossack squat, 12x goblet squat

 

B.  BackSquats

-Warm up to 70% w Front Squat

-4:1:1 Tempo, 5 sets x 3 reps @ 70%

-CAT Squats, 3 sets 4 reps

 

C.  5 minute AMRAP

2-4-6-8-10-12-....

Alt DB Snatch (35/50)

Box Jump (20/24)

 

Rest 2 minutes

 

3 Minute AMRAP

Burpee Box Jump (20/24)

 

D.  3 sets of CFG Complex

5x Vup + 5 x Tuck up + 5 x Stalder up

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