Wednesday
Warm UP:
DROMS
4 Rounds
:15 Jumping Jacks
:15 Squats
:15 Grass Hoppers
:15 Jumping Squats
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:
Squat Clean
5x @ 65%
5x @ 75%
5+ @ 85%
Metcon:
Partner Wod
800m Run
40 Toes to Bar/Plank
40 GHD Sit Ups/Dead Hang on Bar
40 Wall Balls
2 Partner Wheel Barrel down and back long length of gym
800m Run
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