© 2017 by Dynamo Academy

WOD - Tuesday, March 6, 2018

March 6, 2018

A.  Walking lunge(samson hold),10x Butt walk, 10x bird dogs, 10 x alt SBGU, Squat side push away x10 each side, 10x cossack squat, 12x goblet squat


B.  Squats

-Warm up to 70% of BS with Front Squats

          * warm up MU/pull up/dip

-Back Squat 92.5% x 2 x 2, 85x3x3

          *Superset Backsquat sets with Bar MU progressions



9 Minute AMRAP


OHS (30/45)



D.  Ring Pull Aparts x10x2

3 Mins Accumulated Plank

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