Workout Prep:
2 sets:
1 wall walk
6 alternating dumbbell snatches
8 box jump-overs
BENCHMARK WOD: OPEN 22.1
AMRAP 15:
3 wall walks
12 DB snatches (35/50 lb)
15 box jump-overs (20/24 in)
– Step down from the box.
Intermediate:
AMRAP 15:
3 scaled wall walks
12 DB snatches (20/35 lb)
15 box jump-overs (20/24 in)
– Step down from the box. Stepping up is also permitted.
Beginner:
AMRAP 15:
6 plank shoulder taps
9 DB snatches (10/15 lb)
12 box step-overs (12 in)
– Step down from the box.
Home Workout:
AMRAP 15:
3 wall walks
12 dumbbell snatches (35/50 lb)
15 object jumps (20/24 in)
Masters 55+ option:
AMRAP 15:
3 wall walks
12 dumbbell snatches (20/35 lb)
15 box jump-overs (20/24 in)
– Box step-overs are permitted.
– Step down from the box.
Movement scaling options:
Wall walks: Range of motion, inchworms, plank shoulder taps
DB snatches: Load, reps, hang dumbbell snatches, dumbbell cleans
Box jump overs: Height, box step-overs, reverse lunges
Cool down:
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves