© 2017 by Dynamo Academy

WOD - Thursday, November 23, 2017

November 23, 2017

A.  Toy Solider, Walking Toe Touches, Walking Lunge w SS, Arm Circles, Deadhang + swing


B.  Weighted Chin up (6 sets of 3 reps at static weight)

-Super set with 1 trip (down and back

S1 Bear Crawl (strict)

S2 Side ways bear crawl (strict)

S3 Gorilla

S4 Sideways gorilla/monkey

S5 Back wards bear crawl

S6 5 rounds Bear-Crab roll each direction

**After last set perform 45 seconds couch stretch each leg.


C.  "Fight Gone Bad"

3 Rounds for REPS

1 Minute - Wallball (14/24)

1 Minute - SDHP (1.5/2p)

1 Minute - Box Jump (20)

1 Minute - Push Press (25/35)

1 Minute - Row Cal

1 Minute - REST










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