© 2017 by Dynamo Academy

WOD - Thursday, August 22, 2019

August 22, 2019

A.  2 rnds

200m run

15s deadhang + 5 beat swing

10 airsquat

6 thruster(bar)

25' walking lunge

10 ring row


B.  Push Press -6x3reps@ 80-85

SS w

3-5 strict(weighted) pull up


C.  EMOM X 20

Choose 2 gymnastics movements (push, pull or lower) and alt each minute for 3-5 reps w technique)

*If you did this last week choose the same movements and add a rep or progress the movement.


D.  1 min max cal assault bike

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