© 2017 by Dynamo Academy

WOD - Thursday, November 1, 2018

November 1, 2018

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

 

B.  SNATCH

3 Min EMOM : 3 position snatch 60x1

     1 Min rest to change weights

3 min EMOM : 3 Position snatch 70x1

     1 Min rest to change weights

6 Minute EMOM : Snatch 80-90x1

 

C. ORANGE WEDGE

5 Rounds for Time

10 T2B

20 Alt DB Snatch (35/50)

30 DU

 

D.  1 x20 Renegade Rows

1 x 20 Bear Stance DB Pull throughs

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