Workout of the Day (W.O.D)

WOD 15 Kettlebell Swing (32/24) 15 Burpee 5 rounds (11 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Front Squat 7-7-7-7 rep For scaling and detailed description, see the Zen Planner app.

CROSSFIT OPEN 21.1 1 Wall walk 10 Double-under 3 Wall walk 30 Double-under 6 Wall walk 60 Double-under 9 Wall walk 90 Double-under 15 Wall walk 150 Double-under 21 Wall walk 210 Double-under (15 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 5 Pull-up 10 Push-up 15 Air Squat (2 rounds of Cindy) 15 Power Snatch (35/25) 5 rounds (22 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD 200m Sprint (Run or Row) 2 min rest (8 rounds) For scaling and detailed description, see the Zen Planner app.

WOD Wall Ball (9/6) Russian Kettlebell Swing (24/16) 50-40-30-20-10 rep (18 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD Clean & Jerk 4-4-4-4-4 rep For scaling and detailed description, see the Zen Planner app.

WOD In teams of 2; 200/170 calorie Bike or Row 200 Sit-up 30 Rope Climb 100/85 calorie Bike or Row 100 Sit-up 15 Rope Climb (35 minute cap) For scaling and detailed description, see the Zen Planner app.

WOD ‘ELLEN’ 20 Burpee (under pull-up bar) 21 Dumbbell Snatch (22.5/15) 12 Dumbbell Thruster 3 rounds (15 minute cap) For scaling and detailed description, see the Zen Planner app.

Zoom Partner WOD 20 Turkish Get-up 30 Sit-up (synchro) 40 Thruster 50 Burpee 20 minute AMRAP (as many rounds as possible) *Only 1 person working at a time; share the reps any way. For scaling and detailed description, see the Zen Planner app.