© 2017 by Dynamo Academy

WOD - Friday, March 23, 2018

March 23, 2018

A.  PNF Calf, Jumping Jacks, Buddha Prayers, SBGU, Samson, Birddogs, Cossacks, Wall wrists, Deadhang + swing, empty bar bar complex x 10

 

B.  8 Minute EMOM

3 Thruster(30/45) + 3 C2B

(People not doing Opens.  Do 18.5 today instead of EMOM)

 

C.  4 x Gorilla Crawl

2 x Sideways Bear Crawl (each side)

1 x Chicken Walk

1x Duck Walk

10x Cossack Squat(each side) + front rotation and side rotation

3 x 10 second handstand hold

Wobble board single leg 2 mins total each foot

100 DU

PNF Calf

Dead hang + Swing side to side

Stretch Wrists

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