Partner Friday

Group warm up 400 meter partner slam ball throw.
1 partner throws the ball in a rear throw whole the 2nd partner runs ahead.
Then the 2nd partner picks up the ball and runs ahead.
Keep doing this to the brick wall and back 2 times.

Strength 4x3 back squat
Start at 40%
Add weight each set

Partner Metcon

E2MOM for 20 minutes
Every 2 minutes perform 2 rounds of Cindy. 
5 pullups
10 pushups
15 squats
(1 round each athlete)
After 2 rounds of cindy, athletes will row as many calories as possible until the next 2 minute round starts.

*the final score is how many calories are rowed after 10 rounds