Thursday, February 18th

Athlete Warmup: Row, Run or Bike —> get the blood flowing

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Midline Work: Hangman Hell

2 Rounds of

10 second Hanging L-Sit + 10 second Hanging Tuck Holds + 10 seconds Hanging L-sit Flutter kicks (Cannot come off bar between movements = 30 seconds of work)

GHD Hip Extension x 20

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Practice: Double KB Swings

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Strength: Turkish Get-ups x 15 mins

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WOD: 20 minute AMRAP

1 Rope Climb

6 Double KB Front Rack Lunge 55/35’s

12 Double KB Swings

24 Double KB Deadlift

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Endurance: Meet at ECF @ 530 am

12! of Rounds

(1 Burpee KBS + 2 KB High Pulls + 3 Russian Twist with KB)

Run Around the Building After each round