Pair up and gran one med ball

200M run w/med ball – Pass ball back and forth as needed

Set up 10’ apart from partner

10 Chest passes each

10 Side tosses each

10 Granny shots each

10 Wall Ball passes each

Super Squat Hip Sequence – Video courtesy of Mobility WOD


Teams of 2

2 Rounds of:

1 Mile Run*

100 Wall Balls (20/14)

100 Ab Mat Sit Ups

*Partners alternate 400m at a time on the run. All other reps can be split in any manner. One works while other rests.

With the great fun we had the other week doing “31 Heroes”, we decided to hit up another partner WOD.  With this one, there is built-in rest, which should help you and your partner push fast through each section.    If you are going solo, make this one a bit more of a grinder.  You’ll cut the reps/distance in half and just keep going through the whole thing with no rest.

Scaling Options:

Run -> 2K Row per mile

Med Ball weight -> 14/10 -> as needed

Ab Mat sit ups -> feet anchored

Cool Down:

Cobra Pose – 2 min


Couch Stretch – 2 min per side

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