© 2017 by Dynamo Academy

WOD - Thursday, August 31, 2017

August 31, 2017

A.  3 x CFG Complex ( 5 Tuck up + 5 V-up + 5 Stalder up)

 

B.  30s Arm circles, 30s pec opener, 15s dead hang, 10 beat swings, 10 push ups plus,  3 wall walks, 10 squats, 10 cossack squats

 

C.  Handstand Practice 2 x each of (ww, toetaps, holds/balance) + Weighted chins 6x3  or Rope Climb

 

D.  15 minute EMOM (quality)

Minute 1 - Handstand hold 

Minute 2 - KB Snatch

Minute 3 - L-sit/hang

Minute 4 - Ring Row

 

 

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