7.23.18 Monday

Mob: SB feet/ hip flexors

Ankle walks

(If you had lots of money, what unnecessary thing would you splurge on, i.e. a private plane, concert tickets?)

Warmup:

2 rounds

Goblet squat x 10

X band walks x 20 yd

200 yd row

Skill: Pistol Skill

3x 5 elevated heel touch

3x :30s calf stretch

3x5 each w. 3 s pause @ bottom + 10e ½ Kneel Ankle DorsiFlexion

WOD: 10 min AMRAP

60 DU

30 situps

3 RC

Strength: 4 sets

Seated Rev Grip Pulldown x 10

Tempo Strict Dips x 5-8 (531)