© 2017 by Dynamo Academy

WOD - Tuesday, October 9, 2018

October 9, 2018

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

10 synchro burpees

 

B.  Clean + Hang Clean
-10 Minute EMOM ( add weight every 2 minutes)
60, 65, 70, 75, 80
- 8 Minutes to perform 4-5 attempts at 85%+

 

 

C.   12 MINUTE AMRAP OF CINDY, NATE, OR MARY

"Cindy"
5 Pull up
10 Push up
15 Airsquat

"Nate"
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

"Mary"
5 Handstand Push-ups
10 Pistols
15 Pull-ups

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