© 2017 by Dynamo Academy

WOD - Thursday, March 22, 2018

March 22, 2018

A.  PNF Calf, Wall Leg Swings (forwards and sideways), Walking Lunge w SS, Cossack Lunge, Deadhang + SwingGrab Stick - OHS + Sott Press, Snatch slow to fast


B.  Snatch

-Pause at 2 position - 60x3, 65x2, 70x2, 75x2

-Snatch 80x2x5sets


C.  10 Minute EMOM

Odd - 5-7 Hang Power Snatch (35/50) (stringing focus)

Even - 5-7 K2E/T2B (stringing focus)


Rest 2 minutes


4 Minute EMOM

5 Burpee Box Jump Over ( focus on efficiency)

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