“DAVY JONES” WOD 8/2/17

WARM UP:

400 M. Run or Row

10 Swimmers

10 Wall Slides

10 Wall Facing OHS

2 Rounds

10 Pass Throughs 

10 Good Mornings

10 OHS

10 Snatch Extensions 

10 Snatch Pulls

Then:

Mobility

SKILL:

3 Rounds (At a walking pace)

10 Reverse Bicep Curls 

Burn out set of Banded Tricep Extensions 

Max Effort Hang from Bar

LIFT:

EMOM 10

1 Power Snatch + 1 Full Snatch

*Work to a heavy set.

WOD:

“DAVY JONES”

4 Rounds

Squat Snatch

400 M. Run

R1: 15 @ (135/95) (115/75) (95/65) (75/55)

R2: 12 @ (155/105) (135/95) (115/75) (95/65)

R3: 9 @ (165/115) (155/105) (135/95) (115/75)

R4: 6 @ (185/125) (165/115) (155/105) (135/95)

POST WOD:

2 Rounds

10 Y’s, T’s, and W’s

10 Reverse Fly’s

10 Face Pulls