© 2017 by Dynamo Academy

WOD - Friday, September 14, 2018

September 14, 2018

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, 85x1, 90x2, 93x2x2, 87x4

 

C.  TRAMPLE

4 Rounds for max reps:

-2 Min AMRAP

    6 DB Power Clean (35/50)

    6 DB Box Step Over (20/24)

-2 Min 10 Hand Release Push up, Rest remainder of time

 

D.  DB Waiter Carry, 2 x 50m each hand

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