© 2017 by Dynamo Academy

WOD - Tuesday, November 6, 2018

November 6, 2018

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

 

B.  Squat Cleans

Pause Catch: 60x3, 70x2, 75x2, 80x2

SQ CL: 5x1 @ 85+

 

 

C. For reps

 3 Rounds of:

   90 seconds max Squat Cleans (45/60) (Rx+: 50/70)

   60 Second rest

2 Rounds of:

   90 Second Clean + Jerk

   60 second rest

1 Round: 

   90 seconds Front Squats

   60 rest

 

D.  10 mins HS/HSPU prac

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