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.
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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
