© 2017 by Dynamo Academy

WOD - Monday, July 9, 2018

July 9, 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

-62x4, 72x3, 77x2, 82x2, 87x4, 90x2

- Squat Clean + 2 Pause squats x 2 sets @ 80% clean

 

C.  DB DTISH

10 Minute AMRAP

1 Rnd DB DT(9 DL, 6 HPCl, 3PP)(35/50)

   10 Tuck ups

2 Rnds DB DT

   20 Tuck ups

3 Rnds DB DT

  30 Tuck ups

.......

 

D.  optional   - 3 minutes max wallball 30/30 rest

 

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