© 2017 by Dynamo Academy

WOD - Wednesday, October 9, 2019

October 9, 2019

A.  250m Row
10 airsquat
10 push up
10s deadhang + 5 beat swing +5 knee raise
10 box step up
5 strict press + 5 push press + 5 jerk

 

B.  5 sets for quality
5 Jerks from rack
5-10 strict pull up
15 russian kbs (ahap)
12/15 cal row
Rest 2 mins

 

C.  3 Sets
50' db lunge
25' HSW
1:00 Hollow hold
Max set MU

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