© 2017 by Dynamo Academy

WOD - Tuesday, January 30, 2018

January 30, 2018

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 practice

Hang Power Snatch + Hang Power Snatch + Hang Squat Snatch

- 60x1, 65x1, 70x1, 75x1x3sets

Hang Snatch

-80+ x 4 attempts


C.  1/30/18

3 Rounds for time of :

21 T2B

15 Box Jump (20/24)

9 Hang Snatch (45/60)


D.  Ring Pull Aparts x 10 x 2 sets superset with 2 mins cumulative hollow hold

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