Partner WOD

Warm Up 3

2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
Two Rounds:
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
Inch Worm Progressions
16 Mountain Climbers (8/side)

Mobility
Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
LAX Shoulder

Metcon (3 Rounds for reps)

3 rounds for MAX REPS:

One partner works 30 Secs while the other partner rests, then Alternate.

1 Minute Per station

Work through all 6 stations per round

Push Ups
Box Jumps
Thrusters 45/35
Toes to Bar
Weighted Lunges 45/25
KB Swings

Out of Town WOD

10 ROUNDS FOR TIME: 10 PUSHUPS RUN 100MRUN

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CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD