© 2017 by Dynamo Academy

WOD - Friday, October 12, 2018

October 12, 2018

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



Complete 3 Rounds of the following for max total reps

Max reps Backsquat @60%

     Rest 1 minute

Max reps Pull up

     Rest 1 minute

Max reps Push ups

     Rest as 5 minutes


C.  4 Rnds of:

5 Leg raise

5 Stiff leg sit up

5 V-up

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