© 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


3 rounds of: 


   12 Hang Squat Clean


   12 Pull up


50 Wallball


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













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