Wednesday
Warm UP:
DROMS
2 Rounds
10 GHD Situps
10 Back Extensions
10 Lunges
10 Strict Pull Ups
10 Ring Dips/Push ups
10 OHS
Mobility:
Ankle 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
Skill: Athlete’s Choice
Strength:
Rest Day/Make Up Day or the following
Snatch (Work to heavy without failing)
5-5-5-5-5
Metcon:
Partner Wod
200m run w/ plate 45/25 Relay
Assemble Barbell as partners finish run
3 Rounds: (1 Partner working at a time)
10 Deadlift 135/95
10 Clean 135/95
10 Jerks 135/95
200m Run (Run together)
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