© 2017 by Dynamo Academy

WOD - Wednesday, September 26, 2018

September 26, 2018

A.  PNF calf wall, Toy Soldiers, Walking Dynamo, Hip Airplanes, Jump Squats, empty bar Bear Complex x5

 

B.  Squat Clean(Pause Catch)

-80-85% x 1 x 6 sets

-3 Attempts at 85% plus (no pauses)

 

C.  SMICKER

10-8-6-4-2

HSPU

* 2 x HPCl+HPCl+HSqCl (45/60)

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

75 Wallball

 

*12 Minute Cap

 

D.  2 x 10 Pendlay row

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