Mikey V
WOD
“Waterlogged”
For Time:
1,000 Meter Row
Directly Into…
30-20-10 Dumbbell Snatches (50/35#)
15-10-5 Burpee Box Jumps (24/20″)
* Post time to the whiteboard.
Accessory Work
1. Power Snatch
On the 1:30 x 7 Sets:
1 Hang Squat Snatch + 1 Low-Hang Squat Snatch
Sets #1-4: 60-65-70-75%
Sets #5-7: Build to a heavy complex for the day
2. Body Armor (A)
3 Sets:
50% of Max Ring Muscle-Ups
50′ Dumbbell Overhead Lunge (changing 25′)
Rest 2:00 between sets
3. Body Armor (B)
3 Rounds, Not for Time:
21 GHD Sit-Ups
15 Dumbbell Bench Press
9 Strict C2B Pull-Ups
