© 2017 by Dynamo Academy

WOD - Friday, June 22, 2018

June 22, 2018

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

 

B.  FRONT SQUATS

- Paused Front Squat, 60x5, 70x3, 75x2, 80x1

-Front Squat, 85x1, 90x1, 90-95x1, 85-101x1

**In between sets practice handbalancing/walking progressions

 

C.  ARNOLD "THE ROTTIE" BALL

12-10-8-6-4-2

Reverse Lunge(Front Rack)(35/50)

Thruster(35/50)

*Every time you drop the bar 7 Pull ups

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