© 2017 by Dynamo Academy

WOD - Monday, October 1, 2018

October 1, 2018

A.  airsquats, ankle rockers, buddha prayers, cossacks, samson, scap cirlces, arm circles. 1 minute cumulative deadhang Sticks - sott press, OHS, Snatch Drills

 

B.  Snatch Practice

-Power Snatch + Hang Squat Snatch

60x2. 65x2, 70x2, 75x2sets, 80x1. 85%+ x 5 sets

     * Practice Hang to inversion in between sets

 

C.  SNATCH N DASH

6 Rounds for time

5 Snatch (50/70)

5 Box Jump Over(20)

100m Run

 

D.  3x8 Pendlay row (same weight as WOD)

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