Pre WOD
Partner med ball work
2 rounds
10 chest pass
10 overhead pass
10 right side pass
10 left side pass
Seated partner must keep heels off ground at all times
Workout of the Day
Friday
4 rounds for time
25 meter sled drive (#180/#135)
50 squats
25 double unders
CF Cardio WOD
8 X 100 on the :45 or :55
6 X 200 on the 1:00 or 1:30
4 X 400 on the 2:00 or 2:30
Stay with interval chosen