8.24.19 Saturday

Mob:

FR: Quads, Calves x2m

Ankle Walks x50y each

Would you say you are a:

Procrastinator:

Somebody who gets things done right away:

2 rounds:

Elevated Heel touch x 5 each

WB feet together Low Hold x20-30s

Calf Stretch x30s

KB RDL x8

Skill: Pistol Tech

3 rounds:

3 each leg pistol w. Pause in hold

OR Candle stick roll into pistol x 3 each side:

Wgt plank hold x :30s

WOD: 20m Partner AMRAP

400m Run Together

10/10/10,20/20/20,30/30/30...

Synchro KBS (55/35)

Synchro Sit Ups

Synchro Burpees