Monday 3-4-24

Open 24.1! Burpees for EVERYONE! 

Warm Up:
Run 800m
15 OH Squats (pvc)
10 Sit Ups 
30 Double Unders 
10 Burpees 

Mobility 
Pigeon (45 sec each side)
Full T Hip Opener (5 on each side)
Wall Slides (12x)

Strength:
 **Can be done before or after the workout 
Back Squats 
8-8-8-8-8 

WOD:
24.1 
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

♀ 35-lb (15-kg) dumbbell 
♂ 50-lb (22.5-kg) dumbbell

If you already did 24.1:

21-15-9 Reps for time of:
Push Press (115/75#)
Knee To Elbow 
Walking Lunges (each leg)
OH Plate Sit Ups (25/15#)