MOBILITY

  • Quad Smash

MOVEMENT

1 Round

  • Hip Hinge Wall Drill x 10
  • PVC Hip Hinge Drill x 10
  • Power Swing x 10

KB Swing Primer

  • 0:00 – 1:00 – 10 KB Swings
  • 1:00 – 2:00 – 10 KB Swings
  • 2:00 – 3:00 – Rest
  • 3:00 – 4:00 – 10 KB Swings
  • 4:00 – 5:00 – 10 KB Swings
  • 5:00 – 6:00 – Rest
  • 6:00 – 7:00 – 10 KB Swings
  • 7:00 – 8:00 – 10 KB Swings
  • 8:00 – 9:00 – Rest
  • 9:00 – 10:00 – 10 KB Swings
  • 10:00 – 11:00 – 10 KB Swings

CONDITIONING

5 Rounds

  • Row x 250

*Rest as needed

  • Nose-Only/ 80%/85%/90%/95% +
  • Pushups x "easy set" between rounds

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WOD February 11, 2020

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