© 2017 by Dynamo Academy

WOD - Tuesday, July 31, 2018

July 31, 2018

A.  Inch Worms, Strict Bear Crawls Forward + Sideways, Toy Soldiers, Walking Lunge, Cossack Lunges w lunge rotation, Deadhang + Beat Swing, wall walk


B.  5 Minutes Practice Hip Swings and/or Inversions


C.  Perform 5x5 at 8/10 RPE of each of the following as a circuit:

Strict Chin up(weighted)

Ring Dip(weighted)/ Parallette Push up (plate on back)

Pistol Progression



3 Rounds for time:

400 Meter Run

21 KB Swings (1.5 pood)

12 Pull-ups


E.  Alt Tabata

Tuck up

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