© 2017 by Dynamo Academy

WOD - Friday, November 16, 2018

November 16, 2018

A.  Arm circles, Deadhang, Toy Soldiers, ankle rockers, walking dynamo, stick OHS, goblet squats

 

B.  SKWAATS

Front Squats -empty bar x 10. 50 x 6, 60x5, 70x1 (of 1Rm BSq)

Back Squats - 77x5, 80x5, 82.5x5, 77x5

 

C.  HUSTLE & FLOW

Complete 7 rounds for time

5 BOB

7 Box jump (24/32)

9 Thruster(30/45)

*Must rest for 60 seconds after completing each round

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