© 2017 by Dynamo Academy

WOD - Thursday, December 20, 2018

December 20, 2018

A.  PNF calf wall, Toy Soldiers, Walking Dynamo, Hip Airplanes, Jump Squats, empty bar Bear Complex x5

 

B.  E(3M)OM for 5 rounds

2 Hang Power Clean @75-85%

4-6 Strict Chin up

8-10 Strict Push up

12-14 Pistols

 

C.  FIGHT GONE BAD (DECENT 2)

3 Rounds for Reps:

1 Minute - Row(cals)

1 Minute - SDHP (1/1.5)

1 Minute - Burpee (to target)

1 Minute - Sit up

1 Minute - Wallball

1 minute - REST

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