© 2017 by Dynamo Academy

WOD - Monday, June 4, 2018

June 4, 2018

A.  Jumping Jacks, PNF Calf, Walking Dynamo, Dead Hang, Arm swings, Jump Squats, Empty bar Bear Complex x 10

 

B.  "DT"

5 Rounds for Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

 

C.  Perform as a circuit, rest as needed between movements)

5 Rounds of:3-5 Strict/Weighted Chins

3-5 Strict/Weighted Dips

6-8 Pistol squats or progressions

 

D.  Optional

Row 500m

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