© 2017 by Dynamo Academy

WOD - Friday, October 6, 2017

October 6, 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. Squats

-warm up to 70% w Front Squats

- 4:1:1 tempo 3x3 @75%

-Back Squat 85% x2x2, + 1 set AMRAP

 

C.  EMOM for as long as possible

7 Thruster(25/35)

7 C2B

7 Box Jump (20/24)

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