9.5.18 Wednesday

September 5, 2018

 

 

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  

 

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