© 2017 by Dynamo Academy

WOD - Friday, March 9, 2018

March 9, 2018

A.  Deadhang, Beat Swings, side to side swings, wall pec opener, Push ups+, Rings to hips


B.  Muscle Up Practice/Progressions Ring and Bar

* Warm up OHS in between (pnf calf, samson, cossack, wall squat, empty bar)


C.  2 Rounds of:

9 Minute EMOM

Minute 1 - 10-15 DU + 5-7 OHS

Minute 2 - 10-15 DU + 5 MU (ring or bar) or Chin Over Bar Pull up

Minute 3 - 10-15 DU + 10 Alt DB Snatch

Rest 5 Minutes

******Find one area of improvement per movement. REPEAT EMOM

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