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 or Solo
HELTON – Hero Wod

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Three rounds of:
Run 800 meters
30 reps, 50 pound dumbbell squat cleans
30 Burpees