Mike S. working hard with the jump rope!

Arm/Leg Swings
Samson Stretch L&R
2:00 Jump Rope
2x15 of:
Squats
Sit-ups
        
WOD
4 RFT
20 Partner Wallball Sit-ups
20 Partner Med-ball Squats
400m Partner Run with Med-ball
Partner A has the med-ball.  Partner A&B complete a sit-up and A bounces the ball off the wall to B. Both A&B complete a sit-up and then B bounces the ball off the wall back to A. Repeat for the required reps.

Partner A has the med-ball. Standing 5' apart, Partner A&B squat and then A tosses the ball to B. Both A&B squat and then B tosses the med-ball back to A. Repeat for the required reps.

During the entire workout the med-ball may not touch the ground. Add a 10 Burpee penalty to the end of the WOD for each time it does. 

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