© 2017 by Dynamo Academy

WOD - Monday, June 19, 2017

June 19, 2017

A.  2x10 sec Hang from bar, 10x pushups plus, 10x airsquat, 10xcossack squat, 10x beat swings, 20x leg swings each leg


B.  Perform the following for time



  C2B/Pull up

45 Wallball

45 KBS (1.5/2)

400m Run


C.  Perform 3 rounds of circuit ( rest 60-90seconds between exercises)

-Front Squat 75-80% x5

-Strict Pushups (technical failure)

-Hollow hold/rock (if hollow hold, at least 30 seconds worth)

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