WOD January 9, 2020

MOVEMENT

AGILITY

Agility Ladder (Linear)

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

After each agility ladder, shuttle run x 50 yds

CONDITIONING

Choose one for AQAP

Choose one for Nose-only

• 3 mile Assault Bike
• 2k Row

*Rest 5 minutes between

RECOVERY

• Legs Up Breathing x 2 min
• Soft Tissue Work x 8 min
• Quad Smash x 2 min/side
• Glute Smash x 2 min/side