WARM UP – MOBILITY

400m Run

Dynamic joint stretch out (hips, hamstrings, overhead)

Review WOD movements and scaling options

Warm-up each movement and prepare for WOD.

For Individual doing “Nutts”, partner up with someone to share HSPU / DL Bar / Box jump / Wallball etc. Stagger start by 5 min.

WOD A

NUTTS

For Time:

10 Handstand push-ups

15 Deadlifts 250/175lb

25 Box jumps 30/24″

50 Pull-ups

100 Wallballs 20/14lb

200 Double-unders

400m Run with a 45/25lb plate

— OR —

PARTNER NUTTS

Complete For Time with a partner, one person works at a time, divide reps as evenly as possible:

20 Handstand push-ups

30 Deadlifts 250/175lb

40 Box jumps 30/24″

80 Pull-ups

150 Wallballs 20/14lb

300 Double-unders

400m Run with a 45/25lb plate (take it in turns to hold plate)

ACCESSORY

Cool down, Roll out, stretch/mobilize

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