(12 MIN:)
200m Run or Row
Toe Touches
Russian Kicks
10 Reverse Lunges
10 Iron Cross
10 Scorpions
10 Prone Snow Angels
10 Deep Squats (Holding onto the rack)
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Windmills
5 Strict Knee Raises
5 Empty Barbell Thrusters
20 Double-Unders or Singles

WOD PREP
(12 MIN):
Warm up movements for the WOD
*Start lighter on the DB Thrusters, one DB each hand

WOD
Workout 20.2
OPEN WORKOUT 20.2:
Complete as many rounds as possible in 20 minutes of:
4 DB Thrusters, #50/35
6 T2B
24 Double-Unders
(Score = Total Reps)

WOD DETAILS
This workout begins with the dumbbells on the floor and
the athlete standing tall. After the call of “3, 2, 1 … go,”
the athlete may begin performing thrusters. After 4 reps
of thrusters are completed, the athlete will advance to a
pull-up bar to perform toes-to-bars. After 6 reps of T2B are completed, the athlete will move to a jump rope and complete 24 double-unders before returning to
the thrusters for the next round.
The athlete’s score will be the total number of repetitions
completed before the 20-minute time cap.There is no tiebreak for this workout.

WOD Variations :
Rx’d (Ages 16-54)
Female: 35-lb. DBs
Male: 50-lb. DBs
Scaled (Ages 16-54)
Female: 20-lb. DBs, hanging knee-raises, single-unders
Male: 35-lb. DBs, hanging knee-raises, single-unders
Teenagers 14-15
Female: 20-lb. DBs
Male: 35-lb. DBs
Scaled Teenagers 14-15
Female: 15-lb. DBs, hanging knee-raises, single-unders
Male 20-lb. DBs, hanging knee-raises, single-unders
Masters 55+
Female: 20-lb. DBs
Male: 35-lb. DBs
Scaled Masters 55+
Female: 15-lb. DBs, sit-ups, single-unders
Male: 20-lb. DBs, sit-ups, single-unders

EXTRA
Active Recovery
5 MIN Light Row or Bike

Mobility
Seated Straddle Stretch – 1 MIN
Child’s Pose – 1 MIN