Open WOD 24.1 | Saturday 2\3\24

Warm Up:

3 sets: Row, Ski or Bike

:30 easy pace

:20 moderate pace

:10 fast pace

2 sets:

:20 jumping jacks

:20 mountain climbers

:20 back extensions

:20 down & ups

:20 jumping squats

:20 burpees

Mini Round:

2 sets / 1 minute rest between sets

5 DB Snatches (Right)

5 Lateral Burpees Over DB

5 DB Snatches (Left)

5 Lateral Burpees Over DB

WOD: For Time (15 min TC)

21 DB Snatches – 1 arm

21 Lateral Burpees Over DB

21 DB Snatches – 1 arm

21 Lateral Burpees Over DB

15 DB Snatches – 1 arm

15 Lateral Burpees Over DB

15 DB Snatches – 1 arm

15 Lateral Burpees Over DB

9 DB Snatches – 1 arm

9 Lateral Burpees Over DB

9 DB Snatches – 1 arm

9 Lateral Burpees Over DB

Rx Workout: 22.5 / 15

Scaled Workout: 15/10

Foundation Workout: 12.5/7.5 (Burpees NO LATERAL JUMPS)

John O Groats to Lands’ End Challenge:

Individual / Teams of 2 / Teams of 3 / Teams of 4

Core / Cool Down: Coaches Pick