© 2017 by Dynamo Academy

WOD - Tuesday, December 5, 2017

December 5, 2017

A.  Walking toe touches, toy soldiers, Samson Stretch, birddogs, glute bridges, 2x10 Kbs(russian)

 

B.  Deadlift

-3 sets of 2 reps @ 87.5%

-3sets of 5 reps @75%

*** Perform 6 sets of 3-6 Strict Ring Dips in between working sets of deadlifts

 

C.  12 MINUTE AMRAP OF CINDY, NATE, OR MARY

"Cindy"

5 Pull up

10 Push up

15 Airsquat

 

"Nate"

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

 

"Mary"

5 Handstand Push-ups

10 Pistols

15 Pull-ups

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