In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Kipping skill work – where are you at now? What do you need to work on?

Part 2 – Conditioning: “Dressed to the Nines”

Performance: 9 RFT of –

  • 9 Toes to bar
  • 9 SDHP with KB (32/24k)
  • 9 Wall Balls (20/14lb)
  • 9 Burpees

Fitness:

9 RFT of –

  • 9 TTB progressions*
  • 9 SDHP with KB
  • 9 Wall Balls
  • 9 Burpees

*Kipping TTB progressions, TTR,  V-up or supine TTB:

  

  

 

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