© 2017 by Dynamo Academy

WOD - Thursday, November 15, 2017

November 16, 2017

A.  Toy Soldiers, Walking lunge w SS, Arm circles, Dead hang + swing, push ups+, Buddha Prayers, monkeys, wallwalk


B.  Strict HSPU + Strict Chins

6 sets at 3-5 reps ( apply deficit to HSPU & weight to chins as needed)


C.  Perform the following for time

80 Calorie Row

60 Wallball

40 Pull up

20 Burpee to target


D.  Pool Get up x 15 reps, 1 min cumulative hollow hold, 20 v-ups



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