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 or Solo
“Whitten”

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

5 Rounds for Time
22 KB Swings
22 Box Jumps
400m Run
22 Burpees
22 Wall Balls