© 2017 by Dynamo Academy

WOD - Monday, December 18, 2017

December 18, 2017

A.  PNF Calf, Jumping Jacks, Buddha Prayers, SBGU, Samson, Birddogs, Cossacks, Wall wrists, Deadhang, Bear Complex(empty bar)

 

B.  Clean + Jerk

- Clean(pause catch) + Jerk(pause dip) - 60x2, 70x2, 75x2, 80x2

-Clean + Jerk - 85x1, 90x1, 90+3 attempts

 

C.  "A BURBEARYBALL"

6 Rounds for time

3 Bear Complex (35/50)

5 Burpee Over Bar

15 Wallball

 

D.  2 Minutes BPAC + 2 Minutes Accumulated Hollow hold/rock

 

 

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