4 Rounds for Time
20 Wall Balls (20lbs/14 lbs)
Time cap: 18 minutes
WODprep Strategy Top Tips:
Round 1: Start off with a 400-meter run.
Once you’re done with the run, grab a wall ball weighing 20 pounds if you’re a guy, or 14 pounds if you’re a gal. Stand facing a wall and hold the ball at chest level. Squat down nice and low, then explode upward, throwing the ball towards a target on the wall. Catch the ball on its way back down and immediately go into the next squat and throw. Repeat this movement 20 times.
After the wall balls, it’s time for toes-to-bar. Hang from a pull-up bar with your hands a little wider than shoulder-width apart, using an overhand grip. Engage your core, and as you lift your legs up, try to touch your toes to the bar. Then, lower your legs back down under control.
Take a breather and rest as needed, then get ready for round 2!
Repeat the same sequence—400-meter run, 20 wall balls, and 15 toes-to-bar—three more times to complete the workout.
Need help with T2B?
I’m going to teach you a step-by-step process that will finally get you to unbroken, kipping toes to bars.
Want to learn more?
Toes to Bar Videos: https://www.youtube.com/playlist?list…
FREE Toes to Bar Training Course: https://wodprep.com/toes-to-bar/
Toes to Bar Progression article: https://wodprep.com/blog/toes-to-bar-progression-five-steps/
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