101714

http://m.youtube.com/results?q=medicine%20ball%20chest%20throw&sm=1

3 hang power cleans (focus on speed not so much heavy weight)

Rest 30 sec

10 medicine ball chest throws

Rest 30 sec

X 5 rounds

Wod:

5 min amrap

20 wall balls 20/14#

10 power cleans 155/105

Rest 2 min

5 min amrap

20 kb swings 53/35#

10 thrusters 115/75#