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
“Daniel” Hero Wod
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.  CrossFit HQ

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups