© 2017 by Dynamo Academy

WOD - Thursday, October 25, 2018

October 25, 2018

A.  Arm circles, deadhang, walking dynamo4 x Bear Crawl2 x Gorilla Crawl2x Side bear Crawl

 

B.  15 minutes (just keep moving) (quality reps only)

TGU (AHAP) x1 each arm

Renegade Row w Push up(AHAP)(8-12rep range)

Bear Stance DB Pull Though (AHAP)(10 rep range) or Rope pull through

Rope Climb Practice

 

C.  13 Minute AMRAP

3 Tuck up

5 V-up

7 Sit up

Prisoner Walking Lunge (across gym)

10 Pushups

10 Rock Climbers* or shotcaller push ups

Prisoner Walking Lunge back

 

 

D.  Optional cool down 400m run

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