WOD

“Open 24.1”

METCON

21 DB Snatch
21 Lateral Burpees Over DB
21 DB Snatch
21 Lateral Burpees Over DB
15 DB Snatch
15 Lateral Burpees Over DB
15 DB Snatch
15 Lateral Burpees Over DB
9 DB Snatch
9 Lateral Burpees Over DB
9 DB Snatch
9 Lateral Burpees Over DB

Weight: 50/35

MASTERS

21 DB Snatch
21 Lateral Burpees Over DB
21 DB Snatch
21 Lateral Burpees Over DB
15 DB Snatch
15 Lateral Burpees Over DB
15 DB Snatch
15 Lateral Burpees Over DB
9 DB Snatch
9 Lateral Burpees Over DB
9 DB Snatch
9 Lateral Burpees Over DB

Weight: 35/20

MOVE

21 DB Snatch
21 Lateral Burpees Over DB
21 DB Snatch
21 Lateral Burpees Over DB
15 DB Snatch
15 Lateral Burpees Over DB
15 DB Snatch
15 Lateral Burpees Over DB
9 DB Snatch
9 Lateral Burpees Over DB
9 DB Snatch
9 Lateral Burpees Over DB

Weight: 25/15

WOD GUIDANCE & GOALS
Pick up the dumbbell and complete 21 dumbbell snatches with one arm, then complete 21 lateral burpees over the dumbbell. Then, complete 21 dumbbell snatches with your OTHER ARM, then complete another 21 lateral burpees over the dumbbell. Repeat this sequence for 15 reps and then 9 reps of each movement. Strategically break the snatches into thirds, taking no more than five seconds to to shake out your shoulders and reset your midline. Maintaining a neutral spine throughout the this workout will be non-negotiable, especially with this amount of volume. If you find your back tightening on the burpees, take a little extra time to open your hips as you jump over the dumbbell and you’ll find some relief. Your goal is to finish the workout under the fifteen minute time cap, and some of your bodyweight ninjas may finish around 10-12 minutes. Record your time or total reps completed.

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