© 2017 by Dynamo Academy

WOD - Friday, September 7, 2018

September 7, 2018

**** CLASS THIS SATURDAY WILL BE CLOSED  DUE TO WODKTOBERFEST.  HEAD OUT AND SUPPOR THE SQUAD!!******

 

A.  Arm Circles, Deadhang + Swing PNF Calf, Leg Swings, Walking Dynamo, SBGU, Bird Dogs, Hip Airplanes, Empty Bar Front Squat

 

B.  SKWAAATS

-Front Squats: (using %of BSq) 50x5, 60x3, 70x2, 75x1

-Back Squat: 80x2, 85x2, 90x3x2sets

 

C.  2 Rounds of:

200m Run

20 Alt Pistols

20 Box Jump(20/24)

-----------------------------

21-15-9

Wallball

Pull up

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