© 2017 by Dynamo Academy

WOD - Friday, November 17, 2017

November 17, 2017

A.  Walking lunge(samson hold),10x Butt walk, 10x bird dogs, 10 x alt 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, 70x2, 75x2, 80x2

- backsquat 85x2, 90x2, 92.5x4x2sets, 70x8

 

C.  "Gripdy 500"

 

Hang from the pull up bar for a total of 5 mins

*Every time you come of the bar you must perform:

3 Jerk (45/60)

6 Push up

9 Box Jump

 

 

 

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