WOD 12.9 Workout
a) HSPU (strict or kipping, adjust reps down if needed)
12 HSPU
1:00 rest
9 HSPU
0:45 rest
6 HSPU
0:30 rest
3 HSPU
b) Rope climb: 5 x 1 legless
Sub. to regular rope climbs
+ 3 x 3+3 rope pull ups
Pick one of gymnastics progressions (HSPU, ring dip, pull ups)
Does it feel like your fitness results are stuck?
WODCONNECT is the best solution for tracking, coaching and managing functional training. It's free to use!