© 2017 by Dynamo Academy

WOD - Friday, December 21, 2017

December 22, 2017

A.  PNF Calf, Toy soldiers, Walking SLRDL, Walking Lunges (w SS), SBGU, Buddha Prayers w Sq Side Push Away, Cossack, Empty bar FSq x 10


B.   Squats

Front Squat - x3@60, x3@65

Back Squat 4:1:1 Tempo - x3@65, x3@70

Back Squat - 75x2, 80x2, 85x2, 90x AMRAP, 80x5


C.  Death by Thruster

20 minutes

Minute 1 - 1 Thruster (35/50)

Minute 2 - 2 Thruster

Minute 3 - 3 Thruster



*Once you fail Thrusters, drop to Wallball

**Once you fail Wallball, drop to Prisoner Squat Jumps

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