Mike S. working hard with the jump rope!
Samson Stretch L&R
2:00 Jump Rope
Sit-ups WOD4 RFT20 Partner Wallball Sit-ups20 Partner Med-ball Squats400m 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.
Posted on Fri, July 20, 2012