© 2017 by Dynamo Academy

WOD - Friday, September 13, 2019

September 13, 2019

A.  2 Rounds:

25' lunge

25' toy soldier

8 side leg swings

30s samson/side

30s 90/90 /side

8 bird dogs

8 deadbug

 

B.  Skwaaatz

Front Squats - barx10, 50x5

BackSquats - (4:1:1) - 60x3, 65x3, 70x3

BackSquats - 80x2, 85x2, 90x3x1rep

 

C.  For time

28 DB step up

7 bar mu

21 DB step up

7 bar mu

14 DB step up

7 bar mu

 

D.  Tabata x 8

hollow hold

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