9.5.18 Wednesday

Mob: Softball Feet/Calfs x2m Ankle Walks x50y

(What was your favorite sport to play growing up?)

Dynamic W/U

Skill: Pistol Skill

2x5 Heel Touches + 2x30s Calf Stretch

3x5e Counterbalance Pistol w 3-5s pause at bottom (Can Elevate if necc) + 10e Kneeling Ankle Dorsiflexion

WOD: 4 RFT (20m CAP)

Run 400m

30 Situps

20 HRPU

10 DB Box Step Overs (50/35)

Addt’l Accessory: 3 sets

SB Ham Curls x 12-15

Band tri Ext x15-20