1st off - Jay, you ROCK! Crazy but you ROCK!
OK, with that out of the way today we will be doing a "partner" WOD
1 person grabs a medicine ball - heavy
1 person grabs a set of dumbbells or kettlebells - heavy
The person with the medicine ball throws it backwards over their head, and lunges to its resting spot - the person with the weights, lunges to the medicine ball as well - then you switch, so the one with the toss becomes the one to lunge with the weights and the one who was lunging with the weights becomes the one to toss the medicine ball - you do this with your partner for a 400m round - of course as quick as possible.
Same medicine ball as you used for your over head toss, this time you and your partner run the 400m while tossing the ball back and forth - the ball must be thrown to your partner within 2 steps of catching the ball. Honor system on the penalties for this round - if you drop the ball, it is 6 partner push ups for every drop. If you do not throw the ball within 2 steps, it is 5 burpees as the penalty, done together. The penalties will be completed at the end of the run. Again, as quick as possible.
Yeah, this is going to be a fun one, of course your coaches will complete a team if there is an odd man out. So, with any luck, you will get to see me post that after the 3rd time in the day I wanted to kill myself for the design of this one. :0)