© 2017 by Dynamo Academy

WOD - Friday, November 24, 2017

November 24, 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 60% w Front Squats

- 4:1:1 tempo, 60x2, 70x2, 75x2,

- backsquat 80X2, 85x1, 90x1, establish new 1RM

 

C. "Deuces e Doble Sette"

2 Rounds for Reps

 

2 MInute AMRAP

7 Pull up

7 Burpee

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2 minute REST

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2 Minute AMRAP

7 Thruster

7 Burpee(over bar)

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2 minute REST

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