8.9.18 Thursday

If you see this Great Guy around tomorrow Wish him a HAPPY BIRTHDAY!! Thanks for all you do COACH FRANK !!!

Mob: BB Calf/Foot Smash x2m

Warmup: 2 rounds

Row 250m

Counterbalance Squats x10

High Plank w Tap x6e

Skill: Pistol Skill

2x5 Heel Touches + 2x5 30s Calf Stretch

3x5e BW Pistol or counterbalance Heel Touch

+ Ankle Dorsi Flexion x10e

WOD: 25M AMRAP (Partner)

50 Cal Row

50 Pushups

50 Situps

50 Air Squats

*Partition reps however

Post Stretch: Ankle Walk series x50y ea