“Open 24.2”

AMRAP 20
300 Meter Row
10 Deadlifts
50 Double Unders

OR

AMRAP 20
300 Meter Row or 18/15 Cal Bike
30 Russian KB Swings
30 Sit Ups

Weight: 185/125, or 70/53

AMRAP 20
300 Meter Row
10 Deadlifts
15 Attempts

OR

AMRAP 20
250 Meter Row or 15/12 Cal Bike
30 Russian KB Swings
30 Sit Ups

Weight: 135/95, or 53/35

AMRAP 20
200 Meter Row
10 Deadlifts
50 Single Unders

OR

AMRAP 20
200 Meter Row or 12/9 Cal Bike
20 Russian KB Swings
20 Sit Ups

Weight: 115/75, or 35/26

WOD GUIDANCE & GOALS
Set a moderately uncomfortable pace from the start, and hold on! The fastest person off the rower will not be the winner on this one. Hold your average 500m split pace for the 300 meter row, and break up your deadlifts early into sets of 6/4 with a brief pause to give your back and hamstrings a little relief. For the dubs, if big sets give you a pit in your stomach OR aren’t in your bag-o-tricks, break them into small manageable sets (10-15) with very quick breaks. Mentally they’ll be easier to manage and your lungs will also thank you. By the ten minute mark, you should feel like the workout is just starting to get spicy. You should have more energy to give to the second half of the workout rather than “omg! I’m dying! When is thing going to end?! It’s only been ten minutes?! WHAT?!” Target 2:30-3:00 per round, so overall 6-7 rounds. Have fun!

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