Medicine balls are awesome for speed training and plyometrics. A common mistake is to use one that is too heavy - if you can't generate speed (in a throw or in rotation), or you break form while attmpting the movement, it's too heavy. We use Dynamax for 90% of our medicine ball work.
Pictured are Carolyn Freyer-Jones, Steve Mass, Philip Gabriel, Damien Doss.


WOD (workout of the day)
Descending ladder from 10 reps to 1 rep of:
dumbbell clean & jerks
between each set do 20 push ups

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