Warm-Up
Row 500m
then 3 rounds
5 Dumbbell dead lifts each arm
5 Dumbbell push press each arm
5 Inch worm cobras
Start light with the dumbbells and increase weight each round if capable.
WOD prep
Skill dumbbell snatch
WOD
18.Zero
Scaled Option 1 (Ages 16-54)
21-15-9 reps for time of:
Dumbbell snatches(35,20)
Burpees, stepping over the dumbbell
Scaled Option 2 (Teenagers 14-15 and Masters 55+)
21-15-9 reps for time of:
Dumbbell snatches(20,10)
Burpees, stepping over the dumbbell
Scaled Option 3 (11-13)
21-15-9 reps for time of:
Dumbbell snatches(10,8)
Burpees, stepping over the dumbbell
*Scale load as needed
Scaling
Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you.
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