Wednesday

Warm UP:
DROMS
4 Rounds
:15 Jumping Jacks
:15 Squats
:15 Grass Hoppers
:15 Jumping Squats

Mobility: 
Ankle Mobility & Wrist Mobility
10x Rotate Ankles Each way
10 Knee to Wall – https://youtu.be/YF7qaAbd0q8
:30 sec Squat Hold –  shifting weight from one side forcing deeper dorsiflexion of the ankle

Wrist Flexion Mobility 3 x10 pulses with a :15-:30 sec hold
Wrist Extension Mobility 3 x10 pulses with a :15-:30 sec hold
Click here for example  (Video’s one and two)

Skill:  Athlete’s Choice

Strength: 
Clean (Squat)
5 @ 75%
3 @ 85%
1+ @ 95%

Metcon:

Partner Wod
20 Min AMRAP
20 Alternating Tire Flips
1 Down & Back Burpee over Partner
20 Alternating Pull Ups
1 Rope Climb (each partner)
20 Alternating HSPU
20 Crab Walk Length of gym

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