© 2017 by Dynamo Academy

WOD - Thursday, August 16, 2018

August 16, 2018

A.  PNF Calf, Ankle Rotations, Leg swings, walking dynamo, Scap circles, arm circles, dead hang + swing, tea cup drill, wall walks, shrimp squat

 

B.  12 MInute EMOM

Min 1 - 20-30sec Handstand Hold

Min 2 - TGU ( 1 rep each hand, AHAP)

Min 3 - 6-8 Alternating Pistols

 

C.  GIOVEDI CHIPPER

Perform the following for time

60 Wallball

50 KBS (1/1/5)(American)

400m Run

30 Hang Power Clean (45/50)

20 Burpee Over Bar

100m Walking Lunge

 

D.  Optional - 400 m Suitcase carry AHAP

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