NEWS

THU WOD Recoring

WOD

“Open 21.2”

METCON

10 Dumbbell Snatches
15 Burpee Box Jumps
20 Dumbbell Snatches
15 Burpee Box Jumps
30 Dumbbell Snatches
15 Burpee Box Jumps
40 Dumbbell Snatches
15 Burpee Box Jumps
50 Dumbbell Snatches
15 Burpee Box Jumps

Weight: 50/35
Height: 24/20

MASTERS

10 Dumbbell Snatches
15 Burpee Step Up
20 Dumbbell Snatches
15 Burpee Step Up
30 Dumbbell Snatches
15 Burpee Step Up
40 Dumbbell Snatches
15 Burpee Step Up
50 Dumbbell Snatches
15 Burpee Step Up

Weight: 35/20
Height: 20

MOVE

10 Dumbbell Snatches
150Burpee Box Jumps
15 Dumbbell Snatches
10 Burpee Box Jumps
20 Dumbbell Snatches
10 Burpee Box Jumps
25 Dumbbell Snatches
10 Burpee Box Jumps
30 Dumbbell Snatches
10 Burpee Box Jumps

Weight: 50/35
Height: 24/20

WOD GUIDANCE & GOALS
Start with a pace you can maintain for 20 minutes. Do not rush the first 3 rounds of snatches. The workout starts on the set of 40 snatches. Do the snatches unbroken for as long as possible and USE YOUR LEGS to protect your lower back. For the burpees, drop to the floor verses lowering slowly, to save your shoulders. You’ve got this!

Compare Scores HERE and HERE

Post Time/Reps to Comments.

HOME WOD

100 Burpee Box Jump Overs

ENDURANCE

2 rounds
1 mile, rest 2 min
800m, rest 1 min
400m, rest 3:00