© 2017 by Dynamo Academy

WOD - Thursday, October 4, 2018

October 4, 2018

A.  50 jacks, PNF Calf, toy soldiers, walking dynamo, Scap circles, arm circles, dead hang + swing, push ups+

 

B.  5 Supersets of:

5 Strict(weighted) Chin ups

w 3-6 Strict(weighted) Ring Dips

* In between each movement perfect the length of the gym in bw walking lunge(stretch focus)

 

C.  For Time:

10-9-8-7-6-5-4-3-2-1

Ring Row

Push up

 

Rest 2 minutes

ANNIE

50-40-30-20-10

Double-unders

Sit-ups

 

 

D.  ARM WOD

7 Rounds of

:7 Standing DB Bicep curl (AHAP)

11 Standing DB Tricep Ext

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