Wednesday
Warm UP:
DROMS
2 Rounds
10 Walkout on Hands
10 Scorpians
10 Iron Crosses
10 Spiderman Lunges
10 Fire Hydrants each leg
10 Hip Pop Ups
10 PVC Pipe Pass Thrus
10 OHS
Mobility:
Ankle Mobility
10x Rotate Ankles Each way
10 Knee to Wall – https://youtu.be/YF7qaAbd0q8
Squat Hold shifting weight from one side forcing deeper dorsiflexion of the ankle
Skill: Athlete’s Choice
Strength:
Rest Day/Make Up Day
Metcon:
Partner Wod
20 Min AMRAP
20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Burpees
30 Thrusters (95/65) 30 Box Jumps 30 Burpees
40 Thrusters (75/45) 40 Box Jumps 40 Burpees
50 Thrusters (45/35)
Max Calorie Row in Remaining Time
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