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Training for Wednesday, May 16th

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Warm Up
200m Run
10 Ball Slams
10 Jumping Lunges
200m Run
10 Ball Slams
10 Behind the Neck PVC Split Jerk

Weightlifting Skill (15:00)
Behind the Neck Split Jerks
*From the Rack, sets of 3 reps at a time
*Focus is on technique, trying to drop straight under the barbell
*For those uncomfortably going from behind the neck, may go from the front rack

Workout of the Day
18-30-42
Ball Slams
400m Run with Slam Ball

Cardio CrossFit (9:30)
30:00 AMRAP
20 Ball Slams
20 Lunges with Ball (hold any way)
20 Ball Russian Twists (each tap counts)
*400m Run Every 6:00, starting @ 0:00

Cool Down
10 Iron Crosses
1:00 Shoulder Smash each side
Plantar Fascia Massage