© 2017 by Dynamo Academy

WOD - Wednesday, June 19, 2019

June 19, 2019

A.  2 Rnds

8 Birddogs

8 Deadbugs

6 Cossacks

90/90 stretch x 15s ea

25' lunge

25' toysoldier

5 air squat(paused)

 

B.  SKWAAAATS

4:1:1 Tempo, 65x2 ,70x2, 75x2, 80x22 sec

Pause Skwaat, 85x1, 90x1

SKWAAT - 90x AMRAP

 

C.  4 SETS for QUALITY

500m Row

6-8 Strict Push up/Dip/weighted

8-12 Bulgarian/leg

6-8 Strict Pull up/weighted/C2B

60s hollow hold

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