© 2017 by Dynamo Academy

WOD - Friday, October 27, 2017

October 27, 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, 75x3, 80x2

-Back Squat 85x1, 90x1, 95x2, 87.5x3 65x8

 

C.  Perform the following for time

15 Pullups

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3 Rounds of:

200m Run

21 Box Jump(20/24)

12 DB Hang Clean + Jerk(35/50)

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15 pull ups

 

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