© 2017 by Dynamo Academy

WOD - Thursday, January 4, 2018

January 4, 2018

A.  100 DU for time or Max 2 mins


B.  bear crawls (forward and back), monkeys(left and right), gorillas x2, samson stretch 2x30s each side, push upsx8, wall walk x 2, dead hang plus swing1x10 EL Peterson step up


C.  4 sets of each of the following rest as needed to maintain quality

-Hanging Leg Raise to Invertion x 3-5

-Dips x 3-6

-Pistols 6-8


D.   "Single Groupie)

 4 Rounds for time

20 Single Arm KBS(1/1.5) (switch every second rep)



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