© 2017 by Dynamo Academy

WOD - Monday, September 24, 2018

September 24, 2018

****** ATTENTION  DUE TO POWER OUTAGE AM CLASSES ARE CANCELLED.  REGARDLESS OF POWER, EVENING CLASSES WILL RESUME******

 

A.  PNF Calf, Toy Soldiers, Walking Dynamos, neck half circles, arm circles, Push ups plus, deadhang + Swing, 

 

B.  Superset Strict Press 5x5 W Weighted Chin ups 5x5

 

C.  Super set 5 Sets max strict push ups W 5 sets Max Ring Rows

 

D.  'Arm WOD"

7 RFT

7 standing DB curls

11 Overhead tricep extensions

 

E.  500m Row

 

F. 4 x 30secs Hollow Rock/Hold

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