© 2017 by Dynamo Academy

WOD - Tuesday, August 14, 2018

August 14, 2018

A.  100 jacks, PNF Calf, Ankle Rotations, Leg swings, walking dynamo, Scap circles, arm circles, dead hang + swing, tea cup drill

 

B.  *Optional depending on time restrictions.

4 Rounds of: ( 15 Minute CAP)-(Weighted Chins x 3-5reps & HSPU 3-6 reps ) OR ( MU Practice/Progression)Metcon

 

C.  TRIPLE 3

For Time

3,000 meter Row

300 Double-Unders

3 mile Run

 

Beginner Option

For time:

1,000-m row

100 single unders

1-mile run

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