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Training for Wednesday, May 23rd

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Warm Up
Group Circle
3 Rounds
7 Med Ball Squat Cleans
7 Up Downs
7 Ring Rows

Workout #1
“Death By Wall Balls”
You have 1:00 to perform the target # of Wall Balls.  Each minute you add 1 rep to your target. You go until you are unable to complete your target # of Wall Balls in the 1:00 of time.
*Not good at Wall Balls?  Start at 7 reps in minute 1.
*Good at Wall Balls?  Start at 10 reps in minute 1
*Rx weight is 20/14
*Score is the round you completed + how far you got into the next round.  If for example you finished the round of 14, but only completed 11 of the target 15 in the next round, your score is 14+11.

Workout #2

10:00 AMRAP
10 Deadlifts 155/105 (Comp 225/155)
10 Burpees Over Barbell
10 Chest to Bar Pull Ups

Cardio CrossFit (9:30am)
28:00 AMRAP
10 Wall Balls 20/14
10 Deadlifts 135/95 (Rx+ 185/125)
10 Wall Balls
10 Burpees Over Bar
10 Wall Balls
10 Pull Ups (Rx+ C2B)
10 Wall Balls

Cool Down
1:00 Quad Foam Roll each leg
1:00 Couch Stretch each leg
1:00 Raised Leg Hamstring Stretch each leg
1:00 Banded Lat Stretch each side