WOD: Friday, January 26th, 2024

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Warm-up: Group Dynamic

  • Plank – Push Up Tabata – 2 Minutes 
  • :20s Plank on Hands – :10s of SLOW Push Ups
  • Banded Hamstring Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds 

  • 250 Meter Row / 200 Meter Run / 600 Meter Bike 
  • 6 Alt DB Snatches (ascending weights) 
  • 3 Push Ups + 3 Box Jump Overs 

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Workout: Open Workout “21.2” 

For Time – 20 Minute Cap 

  • 10 Alt DB Snatches (50/35) 
  • 15 Burpee Box Jump Overs (24”/20”) 
  • 20 Alt DB Snatches (50/35)
  • 15 Burpee Box Jump Overs (24”/20”) 
  • 30 Alt DB Snatches (50/35) 
  • 15 Burpee Box Jump Overs (24”/20”) 
  • 40 Alt DB Snatches (50/35) 
  • 15 Burpee Box Jump Overs (24”/20”) 
  • 50 Alt DB Snatches (50/35) 
  • 15 Burpee Box Jump Overs (24”/20”) 

*DB Standards:

  • Both heads make contact with the ground
  • Full lockout of the elbow, hips, knees at the top
  • Non working hand must stay off the leg 

*Burpee Box Jump Overs:

  • Every rep starts with the burpee and finishes with the box jump over
  • Burpee must be done facing the box 
  • Both feet must make contact with the top of the box 

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Masters 55+ Option: For Time – 20 Minute Cap 

  • 10 Alt DB Snatches (35/20) 
  • 15 Burpee Box Jump Overs (24”/20”) 
  • 20 Alt DB Snatches (35/20) 
  • 15 Burpee Box Jump Overs (24”/20”) 
  • 30 Alt DB Snatches (35/20) 
  • 15 Burpee Box Jump Overs (24”/20”) 
  • 40 Alt DB Snatches (35/20) 
  • 15 Burpee Box Jump Overs (24”/20”) 
  • 50 Alt DB Snatches (35/20) 
  • 15 Burpee Box Jump Overs (24”/20”) 

*Step Ups allowed 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions