© 2017 by Dynamo Academy

WOD - Tuesday, October 1, 2019

October 1, 2019

A.  30s Calf stretch

25' walking dynamos

20s deadhang

20 wall pec stretch

(Sticks)

20 pass throughs+ 10 OHS +10 Sott Press

10 drop snatch

 

B.  SNATCH EMOM

Snatch deadlift + Power Snatch + Squat Snatch

mins 1-4@60mins

5-8@70

 

C.  AMRAP 12

20 box jumps

6 ring dip

9 deadlift(60/90)

6 HSPU

----------------

1 mile run

 

D.  1 min assault bike

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