© 2017 by Dynamo Academy

WOD - Monday, July 23, 2018

July 23, 2018

A.  airsquats, ankle rockers, buddha prayers, cossacks, samson, scap cirlces, arm circles. Sticks - sott press, OHS

 

B.  OHS- work up to 1RM (total of approx 6 challenging singles)

(drop to 80-85 for remaining sets once 1RM is established)

 

C.  DEMPSEY

3 Rounds for Max Reps:

1 Minute - Hang Power Snatch(45/60)

1 Minute - T2B

1 Minute - BOB

1 Minute - Rest

 

D.  Using same weight used for WOD 3 x 6-8 Pendlay Rows SS with 30s Hollow Hold/Plank

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