MOVEMENT

AGILITY + BOX JUMPS

Agility Ladder (Linear)

  • 1 Foot In
  • 2 Feet In
  • In-In-Out-Out (Forward)
  • In-In-Out (Pause)
  • In-In-Out (AQAP)

Box Jumps

3 Rounds

  • Box Jumps x 5

CONDITIONING

EMOM for 25

  • Minute 1: Hang (Flexed into Straight Arm) x 20 seconds
  • Minute 2: Hardstyle Plank 2 x 10 sec work; 20 sec rest
  • Minute 3: MB Slams x 10
  • Minute 4: Assault Bike x 45 seconds
  • Minute 5: Rest

RECOVERY

3 Rounds

  • Wall Hinge Drill x 10
  • Legs Up Breathing x 5 breaths

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WOD February 21, 2020

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