2 Rounds:

5 Inchworm push ups

5 Air Squats

5 Cobra to hip snap


2 Rounds:

5 Med Ball Squats

5 Med Ball Push Press

5 Wall Ball shots


Super Squat Hip Sequence – See video below, courtesy of Mobility WOD


15 Rounds For Reps:

:30 Burpees

– Rest :30

:30 Wall Balls (20/14)

– Rest :30

Score = Total reps

Video courtesy of CrossFit HQ.  Want to save your low back and shoulders in Burpees?  Check out the tips. Equal work/rest WODs always look inviting on paper.  But give it a few rounds and it might prove difficult to maintain the same rep scheme you had in the first couple rounds.  Best suggestion is, don’t shoot for the moon in the first couple rounds.  Find a pace you feel confident you can maintain throughout the 30 minutes, and then make it your goal to maintain or exceed that pace each and every round.  And yes, to clarify, one round consists of the 30-sec of burpee, a 30 sec break, a 30-sec of wall ball work, and a 30 sec break.

Scaling Options:

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

Cool Down:

Scorpion Stretch – 1 Min per side


Spider-Man Lunge hold – 1 Min per side


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