© 2017 by Dynamo Academy

WOD - Thursday, November 30, 2017

November 30, 2017

A.  Arm circles, Deadhang + swing, bodyweight squat, buddha prayers, cossack squats.

6 minute EMOM

Odd- Bear Crawl + reverse Bear Crawl (length of gym and back) ( not strict)

Even - Side Bear crawl

 

B. Kipping Pull up/C2B/MU Practice  

 

C.  10 Minute EMOM

6 C2B (or 3 MU)

6 Burpee

6 Box Jump (24/30)

 

D. 3 x 16 strict renegade row

 

 

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