© 2017 by Dynamo Academy

WOD - Thursday, July 4, 2019

July 4, 2019

A.  2 Rnds

15 Glute bridge

25' Walking Lunge

25' Walking Bird Feeders

5 Push ups +8 Bird Dog

8 Deadbug

 

B.  DEADLIFTS

60x5, 70x5, 75x4, 80x3, 85x2, 90x2x2, 80x4

**Superset EVERY set with Strict(weighted) Ring Dipsx3reps

 

C.  Swinging ANNIE

50-40-30-20-10

DU

Sit Up

KBS(1/1.5)(Rx+ KBSnatch)

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