WOD: Friday, March 2nd, 2024 (Burpee Day 33)

Warm-up: Group Dynamic

• Jumping Jacks – 30 Reps 
• Sumo Inchworm Push Ups -5-4-3-2-1 Reps 
• Samson Stretch – 1 Minute per side

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Pre-Game: 3 Rounds (12 Min Cap) 

• 1 Minute Row/Bike/Runner/Ski (increase intensity) 
• 5 DB Snatches (per side) *increase weights
• 3 Burpees Over DB (working footwork and pace) 

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Workout: Open Workout “24.1” 

For Time – 15 Minute Time Cap 

• 21 DB Snatches (50/35) *One Arm 
• 21 Burpees Over DB 
• 21 DB Snatches (50/35) *Other Arm 
• 21 Burpees Over DB 

-Then-

• 15 DB Snatches (50/35) *One Arm 
• 15 Burpees Over DB 
• 15 DB Snatches (50/35) *Other Arm 
• 15 Burpees Over DB 

-Then-

• 9 DB Snatches (50/35) *One Arm 
• 9 Burpees Over DB 
• 9 DB Snatches (50/35) *Other Arm 
• 9 Burpees Over DB 

*Scaled: DB Weights (35/20)

*Masters (55+): DB Weights (35/20) 

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Barbell Option: For Time

• 21 Burpees Over Bar 
• 21 Power Snatches (95/65)
• 21 Burpees Over Bar

-Then-

• 15 Burpees Over Bar
• 15 Power Snatches (95/65)
• 15 Burpees Over Bar

-Then-

• 9 Burpees Over Bar
• 9 Power Snatches (95/65)
• 9 Burpees Over Bar

*This option is for anyone who is not doing the open 

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Strength: Bench Press

5 Sets x 3 Reps 

• Increase the weight across all 5 sets 
• Build to a tough set of 3 

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Core: 4 Rounds 

• 20 Weighted Reach the Ceilings (25/15) 
• 20 Kick the Ceilings