© 2017 by Dynamo Academy

WOD - Wednesday, December 11, 2018

December 11, 2018

A.  50 jacks, PNF Calf, toy soldiers, walking dynamo, Scap circles, arm circles, dead hang + swing, push ups+

 

B.  Push Press - establish 3RM, then 1 RM

* In between sets practice/refine kipping pullup/C2B/MU 5x3-6reps

 

C.  30*(2A+B+C)

30 Wallball

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12-9-6-3

Pullup/C2B

BBJO (20)

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30 Wallball

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