WOD: Saturday, February 26th, 2022 (Burpee Day 27) OPEN WOD 22.1

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (12 Min Cap) 

  • 1 Minute Row/Bike/Run 
  • 1 Wall Walk
  • 6 Alt DB Snatches (ascending weights)
  • 8 Box Jump Overs (focus on step down technique)

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Workout: AMRAP x 15 Minutes 

  • 3 Wall Walks 
  • 12 Alt DB Snatches (50/35) 
  • 15 Box Jump Overs W/ Step Down (24”/20”) 

*Wall Walk Modifications:

9 Hand Release Push Ups

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Scaled Option: AMRAP x 15 Minutes 

  • 3 Wall Walks (less distance) 
  • 12 Alt DB Snatches (35/20) 
  • 15 Box Jump Overs W/ Step Down (24”/20”) 

*Scaled can step up and over on the BJO

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions