Warmup:

8 Box step ups

10 Hollow Rocks

10 Med Ball Squats

200M run w/med ball

8 Box step overs

10 Spider-Man Lunges

8 med ball thrusters

10 alternating V-ups

4 Box Jump Overs

5 Wall Ball Shots

WOD:

Partner WOD

4 Rounds:

400M Med Ball Run

80 Wall Balls

60 Ab-Mat Sit Ups

40 Box Jump Overs (24”/20”)

*Both partners run together with their own med ball

Wall Balls and Sit Up reps split between partners as needed. One partner working at a time.

Video courtesy of Restoration Fitness Lakeland.

What better way to get over the hump of the week than to have a partner motivate you through today’s WOD! Use the run as your recovery time, then attack the movements.  Talk with your partner to find the best way to break up the reps so each of you gets enough of a break to hit the reps fresh and fast!

Scaling Options:

MB weight -> 14/10 -> as needed

Sit Ups -> feet anchored (ELITE: GHD)

Box height -> 20/16 -> as needed

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min