Home WOD - Tuesday, 17 March 2020

Hey everyone, enjoy the home WOD as we continue fitness while supporting each other through the COVID-19 Pandemic.


50' Samson Stretch

10 x pass through with stick (or arm circles)

20 Pushups (slow)

15 Leg Swings (Forward/Backward, each leg)

15 Leg Swings (Laterally, each leg)

Strength/Workout Prep

4 x 10 SIngle arm KB/DB Thruster (each side)


5 Rounds for time:

20 Single arm KB/.DB Thrusters

30 Lunge steps (with KB/DB in front rack postion or held on shoulder)

400m run

Accessory Work

100 4-count flutter kicks


© 2017 by Dynamo Academy

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