© 2017 by Dynamo Academy

WOD - Wednesday, February 28, 2018

February 28, 2018

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

 

B.  Cleans

- 5 Minute EMOM

HPCl +HpCl +HSqCl (45/60)

 

-80x3, 85x2, 90x1x3

* Handstand Push up Practice in between sets

 

 

C.  Perform the following for time

25 Wallball

    21 Pull up

    21 Box Jump (24/30)

25 Wallball

    15 Pull up

    15 Box Jump

25 Wallball

     9 Pull up

     9 Box Jump

 

D.  20x ATW in Bearstance + 2x10 Ab Wheel

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