Warmup:

1:00 Echo Bike

Walking lunge w/twist 30’

10 Hollow Rocks

Side lunge 30’

1:00 Echo Bike

10 Med Ball Squats

10 Med Ball Push Press

10 Alt V-Ups

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

WOD:

Teams of Two

30 Min AMRAP:

15/12 Cal Echo Bike

10 V-Ups

15 Wall Balls (20/14)

10 V-Ups

15/12 Cal Bike

*Partner 1 completes a full round then rests while Partner 2 completes a round.

Goal = 4+ Rounds each

Today’s WOD come courtesy of the good folks at CrossFit 1313 in Las Vegas.  Really great crew if you ever get the chance to stop by.  For the WOD, you complete a full round while you partner is resting.  Once you finish, your partner does a full round while you rest.  This should allow you enough time to recover enough to go full-out on your next round.  Make your goal to finish a full round in about 3-3:30 minutes each time.

Scaling Options:

MB weight -> 14/10 -> as needed (ELITE: 30/20)

Cool Down:

Cobra Pose – 2 Min

Couch Stretch – 1 Min per side