OPEN WOD 21.2
For Time: (20 min cap)
10 Dumbbell Snatch 50/35 Ages 14-15 and 55+ 35/20
15 Burpee Box Jump Overs 24″/20″ Ages 55+ 24″/20″ step-ups allowed
20 Dumbbell Snatch
15 Burpee Box Jump Overs
30 Dumbbell Snatch
15 Burpee Box Jump Overs
40 Dumbbell Snatch
15 Burpee Box Jump Overs
50 Dumbbell Snatch
15 Burpee Box Jump Overs
Scaled: 35/20, 20″ step-ups allowed
Foundations: 10lbs, regular burpees or modified burpees
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We will be hosting The Open in ALL regular classes today! Sign up in MBO to reserve your spot.
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Please arrive early to start warming-up on your own.
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Warm-up:
Arm circles forward and backwards, back slaps, ski swings
Reach for toes and sky, trunk twists
Bootstraps and cherry pickers, 6 cossack squats, 5 burpees
Down dog, calf stretch both sides, 10 shoulder taps
Right side plank hold, left side plank hold
Spiderman left and right, 5 Push-ups, child’s pose with shoulder stretches
10 alternating dumbbell snatch with light weight, 2 burpee box step-overs
Then 2 rounds of:
6 alternating dumbbell snatch with WOD weight, 2 burpee box jump overs
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OPEN ATHLETES! Don’t forget to submit your score for 21.2 BEFORE 7PM MONDAY NIGHT!
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