© 2017 by Dynamo Academy

WOD - Thursday, December 13, 2018

December 13, 2018

A.  Jumping Jacks, PNF Calf, Walking Dynamo, Dead Hang, Arm swings, Bird Dogs, Health Hops, Stealth Hops, Empty bar Bear Complex x 5

 

B.  Cluster

3 Min EMOM(1 rep every 30secs)

     2 Cluster @60 1RM CJ

Rest 1 min

3 Min EMOM(1 rep every 30secs)

     2 Cluster @70 1RM CJ

Rest 1 min

4 Min EMOM

     1 Cluster @80 1RM CJ5 minutes for 3 attempts @80+

 

C.  16 Minute EMOM (40/20 On/Off) for quality

1- Strict K2E/T2B/Inversion

2- Ring Dip

3- Weighted DB Walking Lunge

4- Strict Ring Row

 

D. 20 x Sprawled wall angels

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