© 2017 by Dynamo Academy

WOD - Monday, November 13, 2017

November 13, 2017

A.  PNF Calve wall stretch, toy soldiers, walking lunge(SS), Squat side push aways, buddha prayers, cossack squat, BPAC, dead hang, Wall facing squat

 

B.  Hang Snatch

- 3 Position Snatch, 60 x1x3 sets

-Pause catch, 65x1, 70x1, 75x1, 80x1, 85x1

-4 attempts at max

 

C.  8 Minute AMRAP

6 Pull up

12 Alt DB Snatch (35/50)

6 Box Jump (24/30)

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Rest 2 minutes

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2 minutes Max Wallball

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