© 2017 by Dynamo Academy

WOD - Friday, December 13, 2019

December 13, 2019

A.  50' toy soldiers
50' Banded Side Step ES
50' Suitcase carry ES
50' walking dynamo ES
30s 90/90/leg
10 Birddog + 20 Deadbug
10 airsquat
 

B.  SKWAAATZ
FSq - barx5, 50x5, 60x5
BSq- 70x2, 75x1, 80-85 x 5x3sets,60-65x8-10

 

C.  4 RFT
10 HSPU (Def Rx+)
15 DB Squat Cleans
-------------------
12-9-6
Burpee Pull up
DB Hang C + J 
**15 min Cap

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