In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Back to basics – fundamental review of all movements in today’s WOD

Part 2 – Conditioning: “V-BOMB”

Performance: 10 RFT* of –

  • 6 Toes-to-bar
  • 8 Burpees
  • 10 Jumping air squat
  • 12 KB Swings (32/24k)

*30 min timecap

Fitness: 10 RFT* of –

  • 6 Knee-ups or 8 sit-ups
  • 8 Burpees
  • 10 Jumping air squat
  • 12 KB Swings

*30 min timecap