© 2017 by Dynamo Academy

WOD - Wednesday, December 4, 2019

December 4, 2019

A. 2 Rnds
25' inch worm
5 hindu push up
20 wrist circles
2 wall walk
20s dead hang
10 ring row

 

B. Bench press
i) build to a 1rm
ii) 5x5 @ 70-75% SS w Strict Weighted Pull up 5x5

 

C.  4 sets
8-12 DB Curls
8-12 DB Press
8-12 BSS/Leg
1:00 Hollow hold

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