© 2017 by Dynamo Academy

WOD - Friday, August 17, 2018

August 17, 2018

A.  Arm Circles, Deadhang + Swing PNF Calf, Leg Swings, Walking Dynamo, SBGU, Bird Dogs, Hip Airplanes, Empty Bar Front Squat

 

B.  Front Squats

-60x5, 70x3, 80x1, 85x2, 87-92 x 2 x3sets, 75x6

* In between sets perform 1 Strict(weighted Chin ups) + 5 Dips OR Muscle Up Practice/Progression

 

C.  REVERSE FRAN

9-15-21

Thruster (30/45)

Pull up

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