MOVEMENT

KB Swing Primer

  • Power Swings x 10
  • 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

STRENGTH

5 Rounds

  • Weighted Pullups x 4

*rest 2 minutes

ACCESSORY WORK

3 Rounds

  • Sled Push x 25 yards
  • Single-Leg RDL's x 8/side
  • Ab Wheel Rollouts x "Quality Set"

*rest 45 sec

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WOD January 18, 2020

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