© 2017 by Dynamo Academy

WOD - Friday, May 18, 2018

May 18, 2018

A.  PNF Calf, Leg Swings, Walking Dynamo, SBGU, Bird Dogs, Empty Bar Front Squat

 

B.  SKWAATS

-Front Squats, 60x3, 70x2, 75x4x3sets (% of 1RM BSq)

-Back Squat, 80x1, 85x4x3sets

* In between working sets strict/weighted chins x3 reps or MU prac

 

C.  Grivet

7 Rounds of:

5 C2B

3 Burpee Over Bar

8 Front Rack Step back lunge (35/50)

 

D.  Hostages x 100 m

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