© 2017 by Dynamo Academy

WOD - Tuesday, March 20, 2018

March 20, 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.  Front Squats

-60x5, 70x3, 80x3, 85x3x3(last set AMRAP)

*In between each set practice kipping Ring Dips

 

C.  Perform the following for time:

100ft (4x25ft) OH Walking Lunge (10k/20k plate)

80 Wallball

60 DU

40 T2B

20 Dips
 

D.  Tabata Hollow Rock/Hold

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