© 2017 by Dynamo Academy

WOD - Tuesday, December 17, 2019

December 17, 2019

A.  25 rnds
25 DU
90/90 Stretch
walking lunge
10 deadbug
10 birddog
5 burpee
5 RDl + 5 FSq+ 5 Muscle Cl

B.  

Cleans
i) technique drilling Pause @ 1-2-3
ii)Power Clean + 2 Push Press + Jerk, Build to heavy

 

C.  4 RFT
12 T2B
9 Hang Clean(45/60)
6 STO (45/60)

 

D.  Tabata
Hollow Hold
Tuck Up

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