© 2017 by Dynamo Academy

WOD - Thursday, April 5, 2018

April 5, 2018

A.  Jumping Jacks, PNF Calf, Walking Dynamo, Dead Hang, Arm swings, Jump Squats, Empty bar Bear Complex x 10

 

B.  Clean + Jerk (Jerk Focus)

-Pause Jerk (Pause Dip, Pause Catch) 60x2, 65x2, 70x2, 75x2

-Jerk 80x1x6 sets

*** In Between sets strict/weighted Chins x 3 (6 sets total)

 

C.  16 minutes

MInute 1- Cleans (stringing)

Minute 2 - DU

Minute 3 - Renegade Row

Minute 4 - L-sit/hang

 

D.  90 seconds max Tuck ups

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