© 2017 by Dynamo Academy

WOD - Thursday, March 15, 2018

March 15, 2018

A.  Bird Dogs x 10 x 2

Bear Crawl (forward & backwards) x 4

Bear Crawl (sideways) x 2 ES

Bear Stance LL(double) x 10 x2

Bear Stance LL (single hand) x 6 x2

Sit Through x 10 x2

Sit Through slow x 4 x2

 

B.  3 Rounds, 30s ON/ 30s OFF of:

Minute 1 - Renegade Rows

Minute 2 - Box Jumps

Minute 3 - Ring Pull Aparts

MInute 4 - Wallball

Minute 5 - Walking DB OH Carry

 

C.  Cool Down

Alternating Tabata
Hollow rock
Superman

 

 

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