© 2017 by Dynamo Academy

WOD - Thursday, September 27, 2018

September 27, 2018

A.  Arm Circles, Hip Circles, Toy Soldiers, Walking SLRDL, Walking Lunge w SS, -3 Rnds of: Birddogsx6, Side Star Plank x 10s each side, Glute Bridge x 10-RDL empty bar x 15

 

B.  Speed Deficit Deadlifts(standing on a plate)

3 rounds of:

3 minute EMOM

3 Deadlift @ 60-65%

5-7 Dips/ Strict Push ups

1 Minute Rest

 

C.  HELEN

3 Rounds for time:

400m Run

21 KB Swings (1.5 pood)

12 Pull-ups

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