© 2017 by Dynamo Academy

WOD - Friday, July 20, 2018

July 20, 2018

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

 

B.  SKWAATS

-Front Squats: 60x5, 70x3, 80x2 (%'s of 1RM FSq)

-Back Squat: 72x2, 82x1, 87x1, 92x1, 97x2, 87xAMRAP

 

C.  SYNGAMY

12-9-6-3

Hang Power Snatch(35/50)

BOB

*Run 100m in between rep ranges

 

D.  3 rounds

30s Hollow hold/rock

30s Superman

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