“24.1” WOD 3/1/24

WARM UP:
400 M. Row or Run
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squat
5 Inch Worms + 10 Scorpions
Then:
Mobility

WIN, FIT & AT HOME
SKILL:
EMOM 6
Min. 1: 3 Burpees
Min. 2: 3 DB Snatch R
Min. 3: 3 Burpees
Min. 4: 3 DB Snatch L
Min. 5: 3 Lateral Burpees + 3 DB Snatch R
Min. 6: 3 Lateral Burpees + 3 DB Snatch L
WOD:
“24.1”
For Time:
21 DB Snatch Arm 1
21 DB Lateral Burpees
21 DB Snatch Arm 2
21 DB Lateral Burpees
15 DB Snatch Arm 1
15 DB Lateral Burpees
15 DB Snatch Arm 2
15 DB Lateral Burpees
9 DB Snatch Arm 1
9 DB Lateral Burpees
9 DB Snatch Arm 2
9 DB Lateral Burpees
*15 Min. Cap
**RX (50/35), INT (40/25), 55+ (35/20)