© 2017 by Dynamo Academy

WOD - Friday, November 30, 2018

November 30, 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 - 70x3, 80x2, 85x5, 90x3x2, 80x6

 

C.  ORCA

12 Minute AMRAP

5 DB Snatch (Rt) (35/50)

8 SA DB OH Walking Lunge(Rt)(35/50)

5 DB Snatch(Lft)

8 SA DB OH Walking Lunge(Lft)

13 T2B

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