© 2017 by Dynamo Academy

WOD - Wednesday, December 18, 2019

December 18, 2019

A.  30 banded side steps ES
50' farmers carry
20 cossacks ES
30s ES ankle stretch
40s ES Samson
40s ES 90/90
12 deadbug
10 front squat (bar)

 

B.  SKWAAATS
Front Squat - 60x5, 70x5
Back Squat - 75x2, 80x2, 85-90x3x3, 75x AMRAP
Bulgarian Split Squat - 3x8 EL (weighted)

 

C.  EMOM x 21
Min 1 - '50 db lunge
Min 2 - 15/18 cal row
MIn 3 - 5 Devils Press

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