Warmup:

Jog 30’ and back X4

High knees 30’ and back

Butt kickers 30’ and back

Side lunge 30’ and back

Inchworm to cobra 30’

20 sec hollow hold

5 Cobra to hip snap

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

WOD:

For Time:

Cash-In – 800M Run

then…

27–21–15–9:

Cal Bike

Burpee to Plate (25#)

AB-Mat Sit Ups

then…

Cash Out – 800m Run                                                                 

Time Cap – 35 Min

Video courtesy of Functional Bodybuilding.

Today’s WOD is all about grinding through.  There is a good amount of work to do, so don’t try coming out of the gates on fire.  Find a good pace, maybe right around you 1 Mile run pace when hitting this first 80-0M run.  When it comes to the other movements, same thing, steady pace.  On the Burpee to plate, this little extra piece just helps ensure full lockout of the hips and knees in the burpee.  Make sure when you are on top of the plate, only come off once knees and hips are locked out.

Scaling Options:

Run -> 1000M row

Burpees -> no push up/no jump burpees

Ab mat sit ups -> feet anchored

Cool Down:

Couch Stretch – 2 Min per side

Cobra Pose – 2 Min