In WODs
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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Skill: TTB progressions and efficiencies

Part 2 – Conditioning: “Kris Kross”

Performance: For time –

  • Run 400
  • 25 Wall ball (20/14lb)
  • 25 Box Jump (24/20”)
  • 25 Double-unders
  • Run 400
  • 25 Wall ball
  • 25 Box Jump
  • 25 Double-unders
  • Run 400

Fitness: For time –

  • Run 400 or Row 500m
  • 25 Wall ball
  • 25 Box Jump or step-ups
  • 25 Speed Steps or 40 Single-Unders
  • Run 400
  • 25 Wall ball
  • 25 Box Jump or step-ups
  • 25 Speed Steps or 40 Single-Unders 
  • Run 400
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