© 2017 by Dynamo Academy

WOD - Monday, October 16, 2017

October 16, 2017

A. Butt Walk, birddogs, Toy Soldiers, Walking Lunge(samson h), SBGU, Knee Push aways + Buddha Prayers, Cossack squat, deadhang + side to side

 

B.  Hang Power Clean + Hang Squat Clean

- x5 sets at 80percent

C. Hang Squat Clean 

-establish 1RM, 5 attempts only

 

C.  Perform the Following for time

 

100 DU

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3 rounds of: 

6 HSPU

   12 Hang Squat Clean

6 HSPU

   12 Pull up

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50 Wallball

 

D. 100 x Band Pull aparts + 40 V-ups

 

 

 

 

 

 

 

 

 

 

 

 

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