© 2017 by Dynamo Academy

WOD - Tuesday, July 3, 2018

July 3, 2018

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


B.  Clean & Jerk

* All reps performed as singles, 60-75 rest 20-40 seconds between reps, 75+ rest 45-90 seconds between reps

-60x4, 70x3, 75x2, 80x2, 85x4, 88x2, 83x2


C.  Front squats

- 85% of 1RM FSq x3x5 sets

Superset with

-HSPU practice x3x5 sets *scale difficulty to meet reps. Ie deficit HSPU and/or strict


D.  100 Wallball for time

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