© 2017 by Dynamo Academy

WOD - Friday, July 19, 2019

July 19, 2019

A.  2 Rnds

30 wrist circles

30 Band Pull aparts

30s deadhang

10 Ring Row

10 Push up

empty bar- 5xStrict press, 5x push press, 5xpush jerk, 5x split jerk

 

B.  Jerk

Jerks from Rack, Build to heavy single

-4x3reps @70-75 (focus on solid rerack)

SS Strict pull ups 3-5 reps

 

C. For time

100' DB Lunge

10 HSPU (strict rx+)

30 DB Box Step up

75' DB lunge

10 HSPU

20 DB box step up

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