MOVEMENT

Agility Ladder (Lateral)

  • Shuffle
  • High Knees
  • In-In-Out-Out (Left/Right)
  • Scissor Jumps
  • Hip Rotations

STRENGTH

3 Rounds

  • Farmer's Carry x MAX DISTANCE

*rest as needed

CONDITIONING

EMOM for 15 Minutes

  • Min 1: Row x "Baseline Cals"
  • Min 2: Shuttle Run x 100 yards
  • Min 3: MB Slams x 12
  • Min 4: Tuck-Ups x 12
  • Min 5: REST

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WOD January 20, 2020

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