© 2017 by Dynamo Academy

WOD - Friday, December 7, 2018

December 7, 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, 85x2, 90x2, 93x2, 85x5

 

C.  SHORTCAKE

2 Rounds:

15 Thruster (30/45)

15 Box Jump (24/30)

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2 Rounds

25 Wallball

25 Box Jump (20/24)

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