“DB AMANDA” WOD 6/1/17

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 Snatch Extensions

10 Snatch Pulls

10 OHS

Then:

Mobility

SKILL:

3 Rounds (At a walking pace)

:45 Sec. Ring Plank Hold

8 BB Bent Row

8 Bar Dips

LIFT:

Snatch Complex

(1st Pull to High Hang Position, hold for 2 sec. then Full Snatch)

3 @ 65%

3 @ 70%

3 @ 75%

2 x 3 @ 80%

*Work on 1st pull positioning and extension through the 2nd pull.

WOD:

“DB AMANDA”

For Time: (10 Min. Cap)

9-7-5

Ring Muscle Ups

DB Snatch (70/50) (60/45) (50/35) (40/25)

*Sub. Burpee Pull Up for MU accordingly.

POST WOD:

2 Rounds

10 Y’s, T’s, and W’s

10 Reverse Fly’s

10 Face Pulls