8.9.18 Thursday

August 9, 2018

 

 

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

 

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