After weeks of strength development and last weeks benchmark wod "Nicole" it's time to start developing and refining our kipping. Learning how to develop speed and momentum with complete control is going to be the name of the game. To maintain optimal shoulder health we will also be going over proper use of the crossover symmetry.

5 rounds
30 double unders
15 toes to bar
10 OHS 95/65




CrossFit Journal: The Performance-Based Lifestyle Resource